1. Warm up
2. Three rounds for time of:
Run, 400 m
11 foot rope climb, 3 ascents
50/35 kg thruster, 12 reps
3. Supplementary: five rounds of:
(a) GHD sit up, 3-10 reps
(b) GH raises, 5-10 reps
4. Recovery: mobility
Update on 2012-01-14 11:51 by CrossFit Harrogate
Katie 14:29 (20 kg, arm rope walk 6 reps)
Simon 13:37 (30 kg)
Annelize 12:11 (20 kg, arm rope walk 6reps)
Kerry 12:24 (17.5 kg, arm rope walk 6 reps)
Derek 11:42 (30 kg)
Suzanne 11:23 (17.5 kg, arm rope walk 6 reps)