1. Warm up

2. Skill training: muscle up

3. For reps and time:
Tabata "Bottom to Bottom" squat
Run 1 mile

Score is the total number of squats minus the time for the run. Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat (8 rounds of: 20 s squats, 10 s rest) but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

*If you really don't want to run then after the tabata bottom to bottom squats, row 2000 m.

4. Recovery: mobility.

Part 3 of this workout was posted on the CrossFit mainsite on Sat 10 Sep 2011. Have a look at the comments, videos and scores here and here