Thu 120119 - CrossFit Harrogate WOD

Well done everyone, the last three days have been pretty tough so here's a fun one for you...

1. Warm up

2. Strength training:
Push jerk, 3-3-3-1-1-1

3. Team workout: class splits half and half. It's a race to get every member of the team through the workout from top to bottom, as soon as the first person finishes the prowler push they move onto the tyre flip and the next team member starts the prowler push and so on, following each other through, no overtaking, though lots of cheering is definitely encouraged!

50/30 kg prowler push, 80 m
Tyre flip jump through, 10 reps
25/15 kg backwards sled drag, 40 m
30/20 kg sandbag over-under, 5 reps
2 x 32/24 kg kettlebell farmers walk, 40 m
25/15 kg plate ground to overhead, 10 reps
11 ft rope climb, 3 ascents

4. Recovery: mobility