1. Warm up.
2. Skill training: rowing
3. For total weight lifted:
Front squat 1-10-1-20-1-30 reps
(your score will be the total weight lifted over the six sets )
4. Recovery: mobilty
Part 3 of this workout was posted on the CrossFit mainsite on Fri 15 Jul 2011. Have a look at the comments, videos and scores here and here.