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Wed 111130 - CrossFit Harrogate WOD

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1. Warm up

2. "Murph"; for time:
Run, 1 mile
Pull up, 100 reps
Push up, 200 reps
Squat, 300 reps
Run, 1 mile

Partition the pull ups, push ups, and squats as needed (e.g. 20 rounds of 5 pull ups, 10 push ups, 15 squats). Start and finish with a mile run. If you've got a 20 lb vest or body armor, wear it.

3. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 11 Nov 2011. Have a look at the comments, videos and scores here and here.