1. Warm up
2. Skill training:
Kettlebell clean and jerk
Kettlebell snatch
3. Complete as many rounds as possible in 10 minutes of:
20/14 lb wallball shots, 15 reps
11 foot rope climb, 1 ascent
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Thu 25 Aug 2011. Have a look at the comments, videos and scores here and here.
Update on 2011-10-05 19:26 by CrossFit Harrogate
Suzanne 8 rounds (6 lb, 2 x arm rope walk)
Jon 6 rounds + 9 wallballs (16 lb)
Dan 6 rounds (10 lb, 2 x arm rope walk)
Todd 8 rounds + 12 wallball (14 lb, 2 x arm rope walk)
Simon 7 rounds + 1 wallball (10 lb, 2 full rope climbs, the rest 2 x arm rope walk)
Lucy 8 rounds (10 lb, 2 x arm rope walk)
Joanne 7 rounds + 5 wallball (10 lb, 2 x arm rope walk)