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Wed 111019 - CrossFit Harrogate WOD

1. Warm up

2. Strength training: three rounds of:
(a) Weighted pull up, 5 reps (use negatives or progressions as required in order make five reps challenging)
Rest, 60 s
(b) Janda sit up, 5 reps
Rest, 60 s
(c) Glute/ham raise, 5 reps
Rest, 60 s 

3. Five rounds for time of:
Double unders, 35 reps
Run, 200 m

If you can't yet do double unders sub in latteral jumps over a loaded barbell. 

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 16 Sep 2011. Have a look at the comments, videos and scores here and here

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