1. Warm up
2. Skill training: muscle ups
3. Eight rounds for max reps of:
35/22.5 kg push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
4. Recovery: mobilty
Part 3 of this workout was posted on the CrossFit mainsite on Wed 31 Aug 2011. Have a look at the comments, videos and scores here and here.
Jon 167 (30 kg)
Suzanne 222 (15 kg)
Simon 184 (20 kg)
Great effort!