1. Warm up
2. Stregnth training; five rounds of:
Bench press, 5 reps
Rest 60 s
Ring row, 5 reps (at a challenging scaling)
Rest 60 s
3. As many rounds as possible in 15 minutes of:
32/24 kg kettlebell swing, 10 reps
Sandbag get up, 5 reps each side
4. Recovery: mobility
Update on 2011-07-14 19:13 by CrossFit Harrogate
Chris: 7 rounds + 5 get ups (32 kg KB, 25 kg sandbag)
Jenny: 5 rounds (12 kg KB, 15 kg sandbag, 3 get ups each side)
Claire: 6 rounds + 5 get ups (12 kg KB, 15 kg sandbag)