Wednesday 9th September

"Competitors"

a) 5km Row
Every 2 mins 12 x Toes to Bar
Until complete

b) Every 2 Mins for 10 Rounds
2 x Front Squats
1 x Split Jerk

c) EMOM for 16 Mins
Min 1 - 15 x Burpees
Min 2 - 5 x Muscle Ups
Min 3 -10 x Front Squats @55%
Min 4 - 5 x Muscle Ups 

"Crossfit"

a) 30 Mins x Gymnastics Skills Work

b) EMOM for 20 Mins
Odd Mins - 20 / 15 x Calorie Row
Even Mins - 150m Shuttle Run