Sunday 160918 CrossFit Harrogate Workout

Warm Up

Strength Super set

Bent Over Row for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps

Single Arm Ring Rows 5x4

Workout

3RFT

30 Kb Swings 24/16
20 Goblet Squats
10 Kb Cleans 5 ea