1. Warm up.
2. Strength training: weighted pull up
1-1-1-1-1-1-1
3. As many rounds as possibe in twelve minutes:
Overhead Squat, 5 reps
Push press, 5 reps
Use the same load/barbell for both movements: 50% bodyweight. Bar taken from the ground, no rack.
4. Recovery: mobility
Part 2 of this workout was posted on the CrossFit mainsite on Fri 08 Jul 2011. Have a look at the comments, videos and scores here and here.
Update on 2011-08-09 19:15 by CrossFit Harrogate
Chris 9 rounds (40 kg @ 95 kg BW)