1. Warm up
2. Skill training: rope climb
3. "Nancy"; five rounds for time of:
400 meter run
42.5/30 kg overhead squat, 15 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Thu 16 Jun 2011. Have a look at the comments, videos and scores here and here.
Update on 2011-07-16 09:34 by CrossFit Harrogate
Chris 16:12 (30 kg)
Dan 18:35 (20 kg)
Kate 19:30 (10 kg)
Rachael 15:02 (30 kg back squat)
Jenny 21:41 (7.5 kg)