1. Warm up
2. Strength training: five rounds of:
Single leg deadlift, 3 reps each leg
Rest, 60 s
Ring row, 5 reps
Rest, 60 s
3. Four rounds for time of:
Run, 400 m
Push ups, 20 reps
Row, 250 m
4. Recovery: mobility
Update on 2011-06-21 20:42 by CrossFit Harrogate
Part 3:
Noelle 14:30 (3 rounds, 15 push ups)
Jason 19:41 (RX, 60 kg bench press instead of push ups)
Claire 15:12 (scaled push ups)
Sarajane 15:37 (scaled push ups)