1. Warm up

2. Skill practise; on the rings: skin the cat, back levers

3. "Fight Gone Bad!"; three rounds of:
20/14 lb wallball, reps
35/20 kg sumo deadlift high pull, reps
25/21" box jump, reps
35/20 kg push press, reps
Row, calories

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 17 Sep 2011. Have a look at the comments, videos and scores here and here

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