1. Warm up
2. Strength training: box squat
10 x 2 on the minute every minute
3. Complete as many rounds as possible in 15 minutes of:
Chest to bar pull-ups, 15 reps
Ring L-sit hold, 30 s
4. Recovery: mobilty
Part 3 of this workout was posted on the CrossFit mainsite on Wed 25 May 2011. Have a look at the comments, videos and scores here and here.
Andrew 4 rounds + 20 s hold (green band + tuck sit on KBs)