1. Warm up

2. Skill training: muscle ups

3. Eight rounds for max reps of:
35/22.5 kg push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

4. Recovery: mobilty

Part 3 of this workout was posted on the CrossFit mainsite on Wed 31 Aug 2011. Have a look at the comments, videos and scores here and here.

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