"Competitors"
a) 5 Rounds
400m Run
50 x Double Unders
1 Min Rest Between Rounds
b) 4 x 500m Rows
1 Min Break Between Rows
"Crossfit"
a) Every 2 Mins for 10 Rouns
2 x Full Cleans
1 x Split Jerk
b) 21 15 9
Thrusters (95, 65)
Pull Ups
Double Unders x 2
"Condition X"
a) 5 Rounds
Min 1 - 30 x Lunges
Min 2 - 15 x KB Deadlifts
Min 3 - 40s Hollow Hold
b) 0 to 18 Mins
In Groups of 3
Prowler Spint there and back 20 times
Increase weight each time
c) 18 to 36 Mins
In groups of 3
AMRAP Heavy Backward Sled
