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Sat 190817 CrossFit Harrogate Workout

Warm Up


Endurance: Triple Baseline

50 Cal Row
40 Air Squats
30 Sit Ups
20 Press Ups
10 Pull Ups

1 minute rest

500m Run
40 Air Squats
30 Sit Ups
20 Press Ups
10 Pull Ups

1 minute rest

50 Cal Air Bike
40 Air Squats
30 Sit Ups
20 Press Ups
10 Pull Ups



Teams of 3:

AMRAP 14
50 DB Lunges 25/17.5
50 DB Snatches
10 Muscle Ups

Alternatively 10 Pull Ups 10 Press Ups

4 minutes rest

AMRAP 14
50 DB Front Squats
50 DB Push Press
10 HSPU

Split reps as you need to


Recovery

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Wed 020817 CrossFit Harrogate Workout

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Warm Up

 

Partner WOD: 6RFT

20 DB Surrenders 15/10

20 DB Hang Squat Cleans  

20 DB STOH

 

EMOM: 3 Burpees


One work one rest, split reps between pair

Every minute, 3 burpees each must be performed

 

Endurance:  

1000m Row

25 Front Squats 60/40

2 minutes rest

200 Double Unders

25 Pull Ups

2 minutes rest

20/15 Cals Air Bike

25 Wall Balls 20/14

 

Recovery

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