20140611 Wednesday

A) 4 min time cap

Run 200m  

30 wall balls  

then AMPAP OH lunges  

B) OMEM 12 mins  

high hang snatch + hang snatch  

(increase weight ever 4 minutes) 

C) Conditioning

3 Rounds  

20 kb C&P

15 burpees

10 pull ups




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