1. Warm up
2. Complete as many rounds in 30 minutes as you can of:
Run, 400 m
L-pull up, 10 reps
10/5 kg hip extension, 15 reps
10/5 kg sit up, 20 reps
3. Recovery
Part 3 of this workout was posted on the CrossFit mainsite on Wed 12 Oct 2011. Have a look at the comments, videos and scores here and here
Update on 2011-11-07 21:11 by CrossFit Harrogate
Suzanne 5 + 6 sit ups (blue + red band, no weight)
Alex 6 + 1 pull up
Kate 5 + 400 m (blue band)
Dan 4 + 20 sit ups (blue + red band, no weight)
Rachael 5 + 10 pull ups (500 m row, red band)