"Competitors"
a) EMOM for 10 Mins
1 x Full Clean
1 x Hang Clean
1 x Front Squat
b) 21 15 9
Deadlifts (315, 205)
Burpee Box Jumps
c) 1km Row
100 x Double Unders
30 x Muscle Ups
100 x Double Unders
1km Row
"Crossfit"
a) 0 to 12 Mins
"Fran"
b) 20 to 35 Mins
4 Rounds
10 x Front Rack Lunges (50kg, 35kg)
10 x HSPU
10 x Knees to Elbows
Final Heat List for this weekends Challenge!!
