Sat 110507 - CrossFit Harrogate WOD

1. Warm up.

2. Skills training: snatch.

3. "Fight Gone Bad!"; three rounds of:

20 lb med ball, Wall-ball (Reps)
35 kg sumo deadlift high-pull, (Reps)
20" box jump, (Reps)
35 kg push press, (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Record your total number of points.

4. Recovery: mobility work