Mon 120409 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise: twenty minutes to work on muscle ups.
(a) False grip practise on the bar
(b) Chest to bar, tummy to bar pull ups on the bar
(c) Chest to ring, tummy to ring pull ups on the rings
(d) Five steps of transition work with the bands (see second video below from 4:25 onwards).

Have a look at this information and and the links in the 'Related movements' section. Also please watch this video from 4:25 minutes onwards.

3. Conditioning; 21-15-9 reps for time of:
100/60kg back squat
32/24 kg kettlebell swing

4. Recovery

Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.