1. Warm up

2. Strength training; five rounds of:
Pull up,  3 reps
Rest, 30 s
Handstand push up, 3 reps
Use progressions or weight to make each set challenging

3. Complete as many rounds as possible in 12 minutes of:
Run, 400 m
Deadlifts, 5 reps 

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 11 Aug 2011. Have a look at the comments, videos and scores here and here.

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