1. Warm up.
2. Strength training;
Hang squat snatch: 3-3-2-2-2-1-1-1-1 reps
3. Five rounds of:
(a) In 120 seconds:
(1) 100/70 kg prowler push, 20 m out on high handles, 20 m back on low handles
(2) 25/20 kg sandbag shoulders, max reps in remainder of the 120 s (alternate shoulders)
(b) Rest, 60 s
Score is the total number of sandbag shoulders.
4. Recovery: mobilty
Update on 2011-10-13 19:35 by CrossFit Harrogate
James 50 kg; 85 reps (RX)
Kate 25 kg; 81 reps (60 kg prowler, 15 kg sandbag)
Rachael 101 reps (RX)