1. Warm up.

2. Skill training: speed/agilty

3. "Barbara"; five rounds, each for time of:
Pull ups, 20 reps
Push ups, 30 reps
Sit ups, 40 reps
Squats, 50 reps
Rest, 3 mins
Score is the sum of the time of each round not including the rest. 

4. Recovery: mobilty

Part 3 of this workout was posted on the CrossFit mainsite on Sat 16 Jul 2011. Have a look at the comments, videos and scores here and here.

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