"Competitors"
a) Back Squat to 5 x 7RM
b) Every 10 Mins for 5 Rounds
1km Row
20 x Pistols
50m Handstand Walk
"Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Full Clean
1 x Split Jerk
b) Open WOD 14.5
c) Bench Press to 5 x 5
5 x 10 Strict Reverse Grip Pull Ups