1. Warm up

2. Strength training: five rounds of:
(a) Weighted pull up, 3 reps (work up to a 3 rep max)
Rest, 60 s
(b) Ring dip, 3-5 reps (use bands, negatives or weight in order to make this challenging)
Rest, 60 s 

3. For time; 21-15-9 reps of:
10/6 lb GHD wall ball
20/14 lb wall ball "2-fer-1s"

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Sun 13 Nov 2011. Have a look at the comments, videos and scores here and here.

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