20141031 | Freaky Friday!

A. In Pairs 8 minutes to find max on the following complex 

Hang Power Clean

Shoulder to Overhead x 2

Front Rack Lunges x 4

Then 4 minutes to find max Rex burpees

score is combined weight and combined burpees

B. Metcon

12 min AMRAP

21 KBSwing

15 Sit Ups

9 Press Ups

C. Back Squat 5 OMEM 5 



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