Thursday 131218 CrossFit Harrogate Workout

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Warm Up

Just Move

5 Rounds
60s On/ 15s Off
30s Jumping Squats + 30s Wall Sit
30s Press Ups + 30s Plank Hold
30s Ring Rows + 30s Ring Row Hold
30s Sit Ups + 30s Hollow Hold
30s DB Deadlifts + 30s Bent Over Row

Strength

Back Squats 5x5 @60%

Pendlay Row 5x8 @30% of deadlift

These are working sets, you're not trying to set a 5rm!

Workout

5RFT
200m Run
1 Bear Complex* 70/45 (must be unbroken)
11 Burpees Over Bar

TC 15 Minutes

* Power Clean + Front Squat + STOH + Back Squat + BTN STOH*

Squat Clean, Thruster, Push Jerks, Split Jerks are allowed for this workout

Hero Workout

KEV
With a partner, complete as many rounds as possible in 26 minutes of:
•6 deadlifts, 315/205 lb. each
•9 bar-facing burpees, synchronized
•9 bar muscle-ups, each
•55-ft. partner barbell carry, 315/205 lb.