1. Warm up.
2. For time:
Walking lunge steps, 25 reps
Pull up, 20 reps
21/17" box jumps, 50 reps
Double under, 20 reps
Ring dip, 25 reps
Knees to elbows, 20 reps
32/24 kg kettlebell swings, 30 reps
Sit up, 30 reps
30/20 kg hang squat cleans, 20 reps
GHD hip extension, 25 reps
20/14 lb wall ball shots, 30 reps
Rope climb ascents, 3 reps
Part 3 of this workout was posted on the CrossFit mainsite on Thu 8 Sep 2011. Have a look at the comments, videos and scores here and here
It looks worse than it is; it's only one time through :-)
3. Recovery: mobility
James 29:58 (red band pull ups, 100 single unders, red band ring dips, 24 kg KB, 16 lb wallball, 6 arm rope walk)
Suzanne 19:49 (green + red band pull ups, 12" box, 100 single unders, blue band ring dips, 12 kg KB, 15 kg barbell, 6 lb wallball, 6 arm rope walk)
Rachael 16:05 (red band pull ups, blue band ring dips, 12 kg KB, 15 kg barbell)
Kate 20:03 (blue band pull ups, 12" box, blue band ring dips, 12 kg KB, 10 lb wallball)
Simon 19:16 (blue band pull ups, 12" box, 100 single unders, blue band ring dips, 16 kg KB, 20 kg barbell, 10 lb wallball, 6 arm rope walk)
Lauren 19: 34 (green band pull ups, 12" box, 100 single unders, blue band ring dips, 12 kg KB, 10 kg barbell, 6 lb wallball, 6 arm rope walk)