1. Warm up
2. Strength training:
Deadlift: 5, 5, 5
3. For time:
16/12 kg double kettlebell swing (chest height), 25 reps
Sit up, 25 reps
16/12 kg double kettlebell push press, 25 reps
25/21" box jump, 25 reps
16/12 kg double kettlebell renegade row, 25 reps (alternating arms)
Jumping pull up, 25 reps
16/12 kg kettlebell turkish get up, 12 reps (alternating arms)
4. Recovery: mobility
Update on 2011-12-01 20:29 by CrossFit Harrogate
Kate 65 kg; 8:20 (8 kg KBs, 12" box)
Michael 110 kg; 8:40 (12 kg KBs, 21" box)
Karlyne 40 kg; 11:32 (8 kg KBs, 8" box)
Andrew 110 kg; 8:26 (12 kg KBs)
Michael also set a new PB on his 1 rep max deadlift: 142.5 kg, awesome effort!