1. Warm up

2. Skill practise; three rounds of:
(a) Muscle up practise
Rest, 60 s
(b) Clean and jerk, 1-3 reps (build up to a working weight for part (3))
Rest, 60 s

3. "Grace"; for time:
60/42.5 kg ground to overhead, 30 reps (for this workout it can be power or squat cleans, push press or jerk)

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Wed 9 Nov 2011. Have a look at the comments, videos and scores here and here.

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