Mon 111212 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; three rounds of:
(a) Heavy kettlebell swing, 10 reps (as heavy as you can)
(b) GHD sit up, 10 reps

3. "Fran"; for time, 21-15-9 reps of:
42.5/30 kg thruster
Pull up

4. Recovery: mobility

Please have a look here for the last time we did this workout (also has links to the Mainsite times etc).