Wed 110907 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training; fifteen minutes to work on:
Kettlebell clean and jerk
Kettlebell snatch 

3. "Helen"; three rounds for time:
Run, 400 m
24/16 kg kettlebell swing, 21 reps
Pull up, 12 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 23 Jul 2011. Have a look at the comments, videos and scores here and here.