Fri 111230 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise:
(a) Kettlebell swing
(b) One arm kettlebell swing
(c) Kettlebell clean
(d) Kettlebell push press
(e) Kettlebell jerk
(f) Kettlebll snatch 
(g) Kettlebell split snatch

3. Three rounds for time of:
16/8 kg kettlebell split snatch, 15 reps right arm
GHD sit up, 15 reps
16/8 kg kettlebell split snatch, 15 reps left arm
Toes to bar, 15 reps

4. Recovery: mobility

A similar version (but with dumbell squat snatches) to Part 3 of this workout was posted on the CrossFit mainsite on Tue 13 Dec 2011. Have a look at the comments, videos and scores here and here.