"Competitors"
a) Tan or Albert Park Run
b) 8 x 500m Row
Record Worst Score
"Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Hang Power Clean
2 x Front Squats
b) Every 2 Mins for 10 Rounds
5 x Push Press
c) WOD
30 x Power Cleans (155, 105)
40 x Burpee Box Jumps
12 Mins Rest
20 x Muscle Ups
30 x Push Jerks (155, 105)
6 Mins Rest
2 Rounds
100 x Double Unders
5 x Legles Rope Climbs
"Condition X"
a) Partner WOD
400m Run with Medicine Ball (swap who carries when needed)
50 x Situps with wall ball to partner
400m Run with Medicine Ball
100 x Wall Balls over bar
Run 400m Run with Medicine Ball
150 x Walking Lunges with ball overhead (swap every 25)
Run 400m
Great shot by Matthew Townsend!
