Sun 021016 CrossFit Harrogate WOD

Ryan Tansley

1 October 2016

Warm up

Strength: Pull Up Negatives
5x3 7s decent
3x20 Banded Lat Pulls

WOD: Freestyle Fran
45 Thrusters
45 Pull Ups

Split reps however needed to complete 45 reps of both movements

Recovery