Test 3

As many reps in 8 mins as you can of:

Squat, 20 secs Rest 10 secs Squat, 20 secs Rest 10 secs Squat, 20 secs Rest 10 secs Squat, 20 secs Rest 10 secs Squat, 20 secs Rest 10 secs Squat, 20 secs Rest 10 secs Squat, 20 secs Rest 10 secs Squat, 20 secs Rest 10 secs

Muscle-up, 4 mins Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed

 

I found this interesting article on Tabatatimes.com (in spirit of this workout) titled the "Top Ten Mistakes Crossfitters Make" by Talayna Fortunato, who came in 3rd in the 2013 Crossfit Games. 

http://www.tabatatimes.com/top-ten-mistakes-crossfitters-make/

1. Not Warming Up Properly

2. Eating Too Strict of a Paleo Diet

3. Sacrificing Technique and Movement Efficiency fopr Intensity and Eventual Technical Breakdown

4. Doing Volume for Volume's Sake Without Intent

5. Cherry Picking Workouts and/or Jumping Around Programs

6. Following a strength Progression that Doesn't Makes Sense or One Without Any Progression at All

7. Forgetting to Supplement Your Program with Basics, Strict Strength, and Supplemental Work

8. Waiting >90 min. to Replenish After a Hard Training Session or Only Replenishing Protein

9. Skimping on Sleep and Skipping Rest Days

10. Asking for Advice and Then not Implementing it