1. Warm up

2. Skill practise: muscle ups

3. Complete as many rounds as possible in 15 minutes of:
20/14 lb wall ball shots, 10 reps
Toes to bar, 10 reps
25/21" box jumps, 10 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 26 Sep 2011. Have a look at the comments, videos and scores here and here

 

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