1. Warm up

2. Skill training: kipping swing/pull up

3. "Nancy"; five rounds for time of:
Run, 400 m
42.5/30 kg overhead squat, 15 reps

4. Recovery: mobility

Have a look here for the scores from the last time we completed this workout - let's see how much fitter you are.

Part 3 of this workout was posted on the CrossFit mainsite on Thu 25 Aug 2011. Have a look at the comments, videos and scores here and here.

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