1. Warm up.
2. Skill practise; ten minutes to practise:
Rope climb
3. Five rounds for time of:
Run, 400 m
50% bodyweight barbell walk (two hands, hip height), 40 m
Row, 500 m
50% bodyweight barbell overhead walk, 40 m
4. Recovery: mobility
Update on 2012-01-03 20:41 by CrossFit Harrogate
Alex G 26:15
Chris 29:05
Annelize 32:11
Kate 32:24
Kerry 34:50
Gio 31:48
Michael 33:07
Simon 32:45
Rachael 28:25
Derek 30:29
Great work everyone!