"Competitors"
a) "Jerry"
1.6km Run
2km Row
1.6km Run
b) For 20 Mins
Min 1 - 18/12 x Calorie Assault Bike
Min 2 - 50 x Double Unders
"Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Power or Full Clean
1 x Push Jerk
1 x Split Jerk
b) 21 15 9
Front Squats (135, 95)
Strict HSPU
Bar Facing Burpees
"Condition X"
a) EMOM for 15 Mins
Min 1 - 15 x KB Deadlifts
Min 2 - 20/10 x Push Ups
Min 3 - Max Srtrict Pull Ups
b) 75 x Burpees
EMOM 7 x DB Thrusters
c) Every 3 1/2 Mins for 5 Rounds
500m Row
