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Mon 120514 - CrossFit Harrogate WOD

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Tristan is doing the programming this week, enjoy...

1. Warm up

2. Buy in: ten minutes to find a three rep max (3RM):
Back squat

3. Conditioning: for time:
Toes to bar, 21 reps
Ring dip, 21 reps
Run, 400 m
Toes to bar, 15 reps
Ring dip, 15 reps
Run, 400 m
Toes to bar, 9 reps
Ring dip, 9 reps
Run, 400 m

4. Cash out: for time:
Double under, 250 reps

5. Recovery