1. Warm up
2. Speed training:
Cone agility/speed drills
3. Conditioning; 10-9-8-7-6-5-4-3-2-1 reps for time of:
Chest-to-bar pull up
30/25" box jump
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
Update on 2012-04-27 20:21 by CrossFit Harrogate