Everyone at CrossFit Harrogate bids a fond farewell to Noelle, Jason and family. Thank you for your great friendship, encouragement and hard work - we wish you the very best for the future, stay in touch and hopefully we'll see you back here in the not too distant future.

1. Warm up.

2. Strength training:
Press: 5-5-5-5-5

Or if you want to join Noelle...

Bench press: find 1 rep max
Box jump: find max height single jump

3. Five rounds for time of:
100/70 kg prowler push, 1 trip
Tyre flip jump through, 8/5 reps
Chest to bar pull ups, 5 reps
Rest, 1 min

1 trip = 20 m out + 20 m back (both on the high handles)

*4. Optional finisher for Noelle; for time:
Box jump at max height, 1 rep
Run, 400 m
Burpees 20 reps

5. Recovery: mobility

Part 2 of this workout was posted on the CrossFit mainsite on Sun 03 Jul 2011. Have a look at the comments, videos and scores here and here.