Sat 200615 - CrossFit Harrogate WOD

1. Warm up/mobilize

2. Skill (CF)

Snatch

3. WOD

Endurance

Nicole

Run 400 meters

Max rep Pull-ups 

As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.

3 minutes Rest, then

Karen

150 Wall Balls (20/14)

CF

Snatch

EMOTM 5

5 x Snatch (working weight)

Then

EMOTM 5

8 x Front Squat (working weight)

Then, For time:

800m Run

30 x Power Snatches (60/45)

800m Run

4. Recovery

FR Spine