"Competitors"
a) 5 Rounds
200m Shuttle Run
12 x Burpees to 6inch Target
12 x Kipping HSPU
2 Mins Rest
b) For 15 Mins
Min 1 - 1 x L Sit Rope Climb / 1 x Legless Rope Climb
Min 2 - 18/13 x Assault Bike
Min 3 -Rest
"Crossfit"
a) Every 90 seconds for 8 Rounds
5 x Strict Press
b) EMOM for 20 Mins
1 x Power Clean & Jerk
c) Open WOD - 14 Min Cap
60 x Cal Row
50 x Toes to Bar
40 x Wall Balls (20, 14)
30 x Power Cleans (135, 95)
20 x Muscle Ups
