1. Warm up

2. Skill practise; five rounds of:
(a) Rope climb, 1 ascent
Rest, 60 s
(b) Clean, 1 rep (build up to a moderate/heavy weight)
Rest, 60 s

3. Five rounds for time of:
70/50 kg squat clean, 7 reps
24/16 kg kettlebell swings, 14 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 15 Oct 2011. Have a look at the comments, videos and scores here and here

 

Comment