Welcome back everyone. Hopefully you've enjoyed the enforced rest over the last two weeks and are now ready to hit it hard once again...

1. Warm up.

2. Strength training; five rounds of:
a. Pull ups: 5 reps (chose an appropriate level of progression so that five reps are challenging, e.g. bands, strict, negatives, weighted)
Rest, 60 s 
b. Single leg squats: 3 reps each leg (the same applies here, three reps should be challenging)
Rest 60 s 

3. Three rounds for time of:
24/16 kg kettlebell waiter walk, 100 m right arm
GHD sit-ups, 30 reps
24/16 kg kettlebell waiter walk, 100 m left arm
Back extensions, 30 reps
(100 m = 5 lengths of the box)

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Thu 14 Jul 2011. Have a look at the comments, videos and scores here and here.

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