1. Warm up.
2. Skill practise; ten minutes to practise:
Rope climb
3. Five rounds for time of:
Run, 400 m
50% bodyweight barbell walk (two hands, hip height), 40 m
Row, 500 m
50% bodyweight barbell overhead walk, 40 m
4. Recovery: mobility
Alex G 26:15
Chris 29:05
Annelize 32:11
Kate 32:24
Kerry 34:50
Gio 31:48
Michael 33:07
Simon 32:45
Rachael 28:25
Derek 30:29
Great work everyone!
1. Warm up
2. Skill practise: muscle up
3. Five rounds for time of:
85/60 kg barbell overhead walk, 40 m
20/14 lb wall ball, 30 reps
42.5/30 kg barbells farmers walk, 40 m (one in each hand)
The barbells must be turned around a cone set at 20 m from the start point.
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Tue 1 Nov 2011. Have a look at the comments, videos and scores here and here.
James 17:24 (40 kg, 16 lb, 2 x 30 kg)
Rachael 16:06 (30 kg, 14 lb, 2 x 25 kg)
Katie 12:17 (15 kg, 10 lb x 20 reps, 2 x 16 kg KB)
Suzanne 11:04 (20 kg, 10 lb x 20 reps, 2 x 16 kg KB)
Michael 10:54 (35 kg, 14 lb x 20 reps, 2 x 25 kg KB)