1. Warm up

2. Strength training: thruster:
2-2-2-2-2-2-2-2-2-2

3. "Helen": three rounds for time of: 
Run, 400 m
24/16 kg kettlebell swing, 21 reps
Pull ups, 12 reps 

4. Recovery: mobility 

Part 2 of this workout was posted on the CrossFit mainsite on Tue 17 May 2011. Have a look at the comments and scores here.

Part 3 of this workout was posted on the CrossFit mainsite on Thu 25 Nov 2010. Have a look at the comments and times here. This is a CrossFit Benchmark workout and is used to gauge the improvement in your fitness. You can also compare your time to others within the CrossFit community and even filter by gender and age by having a look here.