"Competitors"
a) Hang Power Clean to 5 x 5
Strict Deficit HSPU 8 x 5
b) 12 Min AMRAP
400m Run
5 x Deadlifts (405, 265)
20 Mins Rest
6 Rounds
Min 1 - 6 x Bench Press (185, 115)
Min 2 - 6 x Bar Muscle Ups
Min 3 - 60 x Double Unders
"Crossfit"
a) Every 90 Seconds for 10 Rounds
3 x Back Squats
b) Every 2 Mins for 10 Rounds
2 x Split Jerks
Both Class WODs
a) Open WOD 11.5
7 Mins Rest
10 x Burpees to Target
1 x Rope Climb
