1. Warm up

2. Skill practise; three rounds of:
(a) Ring pattern
Rest, 30 s
(b) Single leg squat, 2-5 reps each leg
Rest, 30 s 

3. For time:
Row, 300 m
60/40 kg push press, 20 reps
Row, 300 m
60/40 kg push press, 15 reps
Row, 300 m
60/40 kg push press, 10 reps
Row, 300 m
60/40 kg push press, 5 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 5 Nov 2011. Have a look at the comments, videos and scores here and here.

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