20140122 Wednesday


A) 4 Min AMRAP 

Run 200 

10 Sit Ups 

1 Wall Climb 

10 Squats

B) Back Squat 

I  6@75% 2x4@80% 2@85%

N 4,4,4,4,4

C) Conditioning

4 min amrap

8 KB squat cleans

8 box jumps 

Rest 1 min

2 min amrap 

Max rep burpees

Andy Ruddick

Rudds is Co-owner of director of training at CrossFit HG3. He is a Level 2 Olympic Weightlifting Coach, Crossfit Trainer and Personal Trainer. He also runs HG3 Kids programme from their Strength and Conditioning facility in Pannal, Harrogate.

Strength is a choice…choose to be strong