1. Warm up
2. Skill practise: rope climb
3. "Tabata Fight Gone Bad"; complete 40 intervals of 20 seconds of work followed by 10 seconds of rest. Perform eight consecutive intervals of each of the following exercises:
20/14 lb Wall ball, 10/8 ft target (reps)
35/20 kg sumo deadlift high-pull (reps)
21/17" box jump (reps)
35/20 kg push press (reps)
Row (calories)
There is no additional rest between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Thu 27 Oct 2011. Have a look at the comments, videos and scores here and here
Alex 33 (RX)
Rachael 34 (RX + 21" box jump)
Michael 27 (14 lb, 25 kg)
Matt 41 (without the rowing)