20140207 Friday


A) Warm Up 

B) Front Squats

I  4@75% 4@80% 2@85% 2@90% 1@95%

N 5,5,5,5,5 


3x3 minute AMRAPS - rest 90 seconds between 

7 KB swing

7 Burpees

D)Friday Finisher 


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