1. Warm up.
2. Skill training: turkish get up
3. Five rounds for time of:
Run 400 meters
65/45 kg deadlift, 20 reps
Push ups, 20 reps
65/45 kg deadlift, 10 reps
Push ups, 10 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Sun 10 Jul 2011. Have a look at the comments, videos and scores here and here.
Update on 2011-08-10 19:20 by CrossFit Harrogate
Chris: (2) 16, 24, 32 kg KB; (3) 32:31 (Row, 500 m; 50 kg)
Andrew: (2) 8, 12, 16 kg KB; (3) 29:14 (40 kg)
Amanda: (2) 8, 12, 12 kg KB; (3) 16:37 (3 rounds, row 400 m, 35 kg)
Michael: (2) 8, 12, 16 kg KB; (3) 22:08 (4 rounds, 45 kg)