A) 4 Min AMRAP
Run 200
10 Sit Ups
1 Wall Climb
10 Squats
B) Back Squat
I 6@75% 2x4@80% 2@85%
N 4,4,4,4,4
C) Conditioning
4 min amrap
8 KB squat cleans
8 box jumps
Rest 1 min
2 min amrap
Max rep burpees
20140122 Wednesday
A) 4 Min AMRAP
Run 200
10 Sit Ups
1 Wall Climb
10 Squats
B) Back Squat
I 6@75% 2x4@80% 2@85%
N 4,4,4,4,4
C) Conditioning
4 min amrap
8 KB squat cleans
8 box jumps
Rest 1 min
2 min amrap
Max rep burpees
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.