1. Warm up

2. Strength training; three rounds of:
a. Ring dip, 10 reps
Rest, 60 s
b. GHD sit up, 10 reps
Rest, 60 s 

3. 21-15-9 reps for time of:
24/16 kg kettlebell snatch, left arm
24/16 kg kettlebell snatch, right arm
Pull up

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 24 Oct 2011. Have a look at the comments, videos and scores here and here

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