1. Warm up.
2. Skill training: muscle ups
3. Three rounds for time of:
Double unders, 50 reps
20/14 lb Wallball "2-fer-1s", 25 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Mon 20 Jun 2011. Have a look at the comments, videos and scores here and here.
Update on 2011-07-20 19:00 by CrossFit Harrogate
Chanelle 7:38 (bar jumps; 6 lb ball)
Lou 8:09 (bar jumps; 10 lb ball)
Rachael 9:39 (bar jumps; 6 lb ball)
Ali 8:02 (70 kg prowler push; 6 lb ball)
Connie 9:09 (bar jumps, 30 reps; 6 lb ball)