1. Warm up

2. Skill training: double unders

3. "CrossFit Total":
Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep

After sufficient warm up sets, you have three attempts at each lift to establish a 1 repetition maximum. Your score will be the the sum of the highest attempt from each lift.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 29 Aug 2011. Have a look at the comments, videos and scores here and here.