"Competitors"
a) Back Squat to 4 x 9 @ 70%
b) WOD
1.6km Run
4 Rounds of -
8 x KB Thrusters (24kg, 16kg)
4 x Bar Muscle Ups
1.6km Run
c) 10 Mins Max Reps
Full Snatches @90%
"Crossfit"
a) 5 Rounds of -
3 x Power Snatches (65kg, 45kg)
1 x Legless Rope Climb
30 x Double Unders
3 x Full Snatches (65kg, 45kg)
1 x Rope Climb
1 Min Rest
b) Bench Press to 3 x 8
Weighted Chin Up to 5 x 8
