1. Warm up

2. Skill training: max height box jump

3. Reebok CrossFit Games 2011 Event 4; for time:
Muscle ups, 5 reps
110/75 kg deadlift, 10 reps
GHD sit-ups, 15 reps
Run, 50 m
Muscle ups, 5 reps
110/75 kg deadlift, 10 reps
GHD sit-ups, 15 reps
Run, 100 m
Muscle ups, 5 reps
110/75 kg deadlift, 10 reps
GHD sit-ups, 15 reps
Run, 150 m
Muscle ups, 5 reps
110/75 kg deadlift, 10 reps
GHD Sit-ups, 15 reps
Run, 200 m

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sun 31 Jul 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-09-16 18:29 by CrossFit Harrogate

James 40" (PB); 12:47 (blue band assisted muscle ups, 60 kg deadlifts)
Barry 31" (PB); 14:15 (muscle up progressions, 50 kg deadlifts, 5 GHD sit ups, 10 abmat)
Chris 37.5" (=PB); 12:37 (muscle up progressions, 60 kg deadlifts)
Dan 33.5" (PB); 13:46 (muscle up progressions, 40 kg deadlifts, 5 GHD sit ups, 10 abmat)
Andrew 36.5" (PB); 7:51 (muscle up progressions, 50 kg deadlifts, abmat sit ups)
Jon 40" (PB); 8:11 (muscle up progressions, 60 kg deadlifts, abmat sit ups)