1. Warm up
2. Speed training: L-shuttle drill
3. Three rounds for time of:
42.5/30 kg overhead squat, 15 reps
L pull up, 15 reps
42.5/30 kg split jerk, 15 reps
Knees to elbow, 15 reps
42.5/30 kg hang clean, 15 reps
10/5 kg hip extension, 15 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Mon 31 Oct 2011. Have a look at the comments, videos and scores here and here
Update on 2011-11-21 20:58 by CrossFit Harrogate
James 33:14 (20 kg, 2 x B band, 30 kg)
Suzanne 24:44 (7.5 kg, R + B band, 15 kg, 15 kg)
Alex 29:27 (30 kg overhead squats)
Karlyn 15:25 (7 reps: 7.5 kg, green band, 10 kg, 7.5 kg)
Kate 27:51 (15 kg, blue band, 30 kg, 30 kg)
Dan 21:00 (20 kg, R + B band, 25 kg, 25 kg)
Rachael 33:31(RX)
Lauren 29:40 (7.5 kg, R + B band, 15 kg, 15 kg)