20141027 | Monday

A. OMEM 12 minutes

E. Power Clean x 3

O. Strict Pull Ups x 5

B. Metcon

8 minute AMRAP

20 G2OH

10 Burpees

10 Squats

C. Strength A1

i Back Squats 5x5 - 60 Seconds Rest Between Sets

ii Push Press 4x4 - 60 Seconds Rest Between Sets

Use the same load for all sets. Record weight used. 

Increase load by 2.5kgs each week. 



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