wall climb

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Sat 120317 - CrossFit Harrogate WOD

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Please have a look at this link for details of our family fun day and marathon row!

1. Warm up

2. Strength training;
Back squat, 3-3-3-3-3 reps 

3. Conditioning: pairs workout; AMRAP in 3 mins for each couplet, one person on (a) and one on (b), swap when (b) is completed, score is the sum of all the reps from part (a):
Couplet 1:
(a) Wall climb
(b) 70/50 kg prowler push, 40 m
Rest, 1 min 
Couplet 2
(a) Bootneck star jumps
(b) Row, 200 m
Rest, 1 min
Couplet 3:
(a) Mountain climber
(b) Sled drag, 40 m
Rest, 1 min 
Couplet 4:
(a) Burpee
(b) Run, 100 m

3. Recovery

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Sat 111217 - CrossFit Harrogate Christmas WOD

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1. Warm up

2. In teams of two, one person working, one person resting: as many total rounds as possible of each 4 min couplet (move immediately between couplets with no additional rest):
Couplet 1
a. Wall climb, 3 reps
b. Box jumps, 10 reps
Couplet 2
a. Sit up, 10 reps
b. 16/12 kg kettlebell swing, 10 reps
Couplet 3
a. Arm rope walk, 3 reps
b. Burpees, 10 reps
Couplet 4
a. Bear crawl, 20 m
b. 20/15 kg plate carry, 40 m
Couplet 5
a. Row, 200 m
b. 20/14lb med ball thruster, 10 reps

(The team score is the total number of rounds completed. Team members don't have to alternate goes, you can break it up as you like as long as both exercises are completed by the same person in each round)

3. Recovery: mince pies and hot drinks (paleo'ish)!