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« Tue 110524 - CrossFit Harrogate WOD | Main | Sun 110522 - Recovery day »
Sunday
May222011

Mon 110523 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training: muscle up progressions.

3. For time:
Walking lunge, 25 reps 
Pull-ups, 20 reps
20" Box jumps, 50 reps 
Double-unders, 20 reps
Ring dips, 20 reps
Knees to elbows, 20 reps
32 kg Kettlebell swings, 30 reps
30 Sit-ups
32.5 kg Hang squat cleans, 20 reps
Back extensions, 25 reps
20 lb med ball, Wall ball, 30 reps
Rope climb ascents, 6 reps

4. Recovery: mobility