A huge congratulations to both Paul B and Blace, who represented CrossFit Harrogate this weekend at the War of the Roses, and Teen Gauntlet competitions. You both did us really proud! Keep up the hard work!

1. Warm up/mobilise

2. Strength: Weighted Pull Up 5-5-5

3. Conditioning:

AMRAP 5:
6 HSPU
3 Strict Pull Ups

AMRAP 5:
7 Ring Rows
7 HR Press Up

AMRAP 5:
2 length Farmers Walk
7 Goblet Squats

*Rest 1 min between AMRAPS.

4. Recovery

Paul during the final WOD of the day on Sunday.