1. Warm up.
2. Skill training training: three rounds of:
a. Kipping swing/pull up, practice
b. Snatch, practice
3. Three rounds for time of:
20/14 lb medball, wallball shots, 30 reps
35/20 kg snatch, 30 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Fri 22 Jul 2011. Have a look at the comments, videos and scores here and here.
Update on 2011-09-12 08:39 by CrossFit Harrogate
Chris 20:39 (20 lb, 20 kg)
Rachael 20:26 (14 lb, 15 kg)
James 23:06 (16 lb, 15 kg)
Claire 12:08 (6 lb, 7.5 kg)
Jenny 10:39 (6 lb, 7.5 kg, 20 reps)
Dan 11:47 (10 lb, 7.5 kg, 20 reps)
Sarajane 11:51 (10 lb, 7.5 kg)