1. Warm up

2. Skill practise; ten minutes; your choice of what to work on from:
(a) Kipping swing/pull up
(b) Kipping knees to elbows/ toes to bar
(c) Butterfly pull up

3. Ten rounds for time of:
60/40 kg deadlift, 15 reps
Push up, 15 reps

4. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Sat 7 Jan 2012. Have a look at the comments, videos and scores here and here.

Comment