Fri 111209 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise: snatch

3. "The London Throwdown - WOD 3"; for time:
Double under, 100 reps
Knee to elbow to pull up, 30 reps
35/20 kg hang snatch, 30 reps
Double under, 100 reps

4. Optional supplementary; three rounds of:
Single leg deadlift, 3 reps each leg 

5. Recovery: mobility

This is the third and final workout from the 'London Throwdown' competition taking place this week. Kate, Rachael, Alex, Chris and Jon are all competing so if you can make it in please come in and support, even better if you can do the workout along side them. Those taking part can do each workout whenever they want and also repeat each workout as many times as they like up until 2000 on Mon 12 Dec. Any questions at all please use the comments function below.