1. Warm up.

2. Skill training: five rounds of:
a. Rope climb, 1 ascent starting from seated on the floor
b. GHD back extension, 5-10 reps

3. "2010 Northwest Regional Event 1": three rounds for time of:
60/40 kg overhead squat, 10 reps
Double unders, 50 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 18 Jul 2011. Have a look at the comments, videos and scores here and here.

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