"Competitors"
a) 0 to 15 Mins
5 Mins Max Clusters (185, 125)
15 to 30 Mins
1km Row
20 x Bar Muscle Ups
1km Row
30 to 35 Mins
5 Mins Max Burpees to 6 inch target
"Crossfit"
a) For 20 Mins
Even Mins - 3 x Full Snatches
Odd Mins - 8 x Toes to Bar
b) 4 Rounds
10 x Deadlifts (275, 185)
10 x Bench Press
20 x Pistols
10 x Strict HSPU
