Team U.S.A. Training: Workout 3, 2012 CrossFit Invitational

Catch Team U.S.A. in its third training workout with Games Director Dave Castro at Valley CrossFit in Van Nuys, Calif.

The third prep WOD is done as a five-person team, with one man going first, another going last and three women in between. On the agenda: rope climbs, power cleans, burpees, overhead squats, fat-bar deadlifts and running.

Pitted against Southern California's top squads, Team U.S.A. finishes first at 14:59.

"No one held us up," says 2008 CrossFit Games champion Jason Khalipa. "Everything was great."

A team workout, he adds, requires a different mentality.

"I think it's important to understand transition time and to be aware of your own body," he says. "If you do feel fatigued, leave your ego at the door and let someone else jump in there. Whether you get five, 10 or 20 reps, it's irrelevant. It's all about the team."

In addition to Khalipa, Team U.S.A. comprises Matt Chan, Kristan Clever, Julie Foucher, Rich Froning Jr. and Becca Voigt.

Team U.S.A. faces Team Europe on Oct. 13 in London. The competition will involve four workouts.

Team Europe includes Frederik Aegidius, Mikko Aronpaa, Samantha Briggs, Katrin Davidsdottir, Numi Snaer Katrinarson and Annie Thorisdottir.