Mon 120507 - CrossFit Harrogate WOD

1. Warm up

2. Conditioning: for time:
Run, 400 m
42.5/30 kg thruster, 21 reps
Pull up, 21 reps
Run, 300 m
42.5/30 kg thruster, 15 reps
Pull up, 15 reps
Run, 200 m
42.5/30 kg thruster, 9 reps
Pull up, 9 reps

3. Supplementary: three rounds of:
Janda sit up, 5 reps
Rest, 60 s

4. Recovery

Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.