Fri 131115 - Crossfit Harrogate WOD

1.     Warm up

2. Strength

 Bench Press 2-2-2-2-2

3. WOD

500m Row

21 DU

21 Burpee

250m Row

15 Pull up

15 KB swing (24/16)

150m Row

9 Ring Dip

9 Goblet Squat (24/16)

4. Recovery LB work into shoulders