20140217 Monday


A) 3 Minute TC

Ascend the following Ladder

5, 10, 15, 20.



Sit Ups 



B) Front Squats

I  6@75% 4@80% 4@85% 2@90%

N 5,5,5,3,3 

C) Conditioning

3 Rounds

12 Power Clean 60/40

10 Box Jumps

12 OH Lunges 20/15 

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