1. Warm up

2. "Lynne"; five rounds for max reps of:
Body weight bench press
Pull ups

This is not for time, you can rest as long as you like in between movements, note the goal to get as many total reps as you can.

3. Supplementary; five rounds of:
(a) Max distance, standing two footed broad jump, 5 reps
Rest, 20 s 
(b) Kettlebell swing, 10 reps (using the heaviest bell you can handle with perfect form)
Rest, 40 s
(c) GHD sit up, 5-10 reps
Rest, 60 s

4. Recovery: mobility

Part 2 of this workout was posted on the CrossFit mainsite on Tue 20 Sep 2011. Have a look at the comments, videos and scores here and here

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