20141022 | Wednesday

A. 3x3 minute AMRAP

5 Burpees 

10 Squats

15 KB Swing

B. 5 Back Squats (OMEM 5 Mins) 65%

C. 10 Mins to Complete 2 rounds of the Bear Complex

1 round = 7 circuits of 

Power Clean

Fron Squat

Push Press

Back Squat

Push Press

Every time the bar is dropped 10 Burpees

D. Conditioning 

12 Min TC

3 rounds

3 Hand Stand Kick Ups 

9 Sit Ups

15 T2B

21 G2OH


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