"Competitors"
a) Every 2 Mins for 10 Rounds
3 x Pause Front Squats
b) 4 Rounds
3 Mins Max Calorie Row
1 Min Max Muscle Ups
1 Min Rest
c) Accumulate 3 Mins Freestanding Handstand Hold
"Crossfit"
a) Back Squat to 9RM
Then 3 x 9 @90%
b) 12 Mins Max Rounds
21 x Double Unders
15 x Push Ups
9 x Strict Pull Ups
5 Mins Rest
5 Rounds
12 x Ring Dips
2 x Rope Climbs
200m Run
Ode to Kobe! What an athlete.