1. Warm up

2. Skill practise; 15 minutes on:
(a) Kipping/butterfly swing/pull up
(b) Max height box jump
Practise kipping/butterfly swings/pull up in between max height box jump attempts

3. For time;
102.5/70 kg deadlift, 21 reps
Handstand walk, 21 m
102.5/70 kg deadliftt, 15 reps
Handstand walk 15 m
102.5/70 kg deadlift, 9 reps
Handstand walk 9 m

(Don't worry, for those that can't do handstand walks yet, which is most of us, we'll sub in monkey runs instead)

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 28 Nov 2011. Have a look at the comments, videos and scores here and here.

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