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

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