"Competitors"
a) Every 2 Mins for 10 Rounds
3 x Strict Press (all same weight)
b) Every 2 Mins for 10 Rounds
3 x Push Press
c) For time -
30 x Calorie Row
30 x Overhead Squats (115, 80)
30 x Box Jumps (24 inch)
7 Mins Rest - Then repeat
"Crossfit"
a) Every 90 seconds for 10 Rounds
3 x Clusters
b) Open WOD 11.6
c) Deadlift to 5 x 5
Bench Press to 5 x 5