"Competitors"
a) Optional
5 Rounds each for time -
Every 7 mins
400m Run
500m Row
20 x Box Jumps
"Crossfit"
a) Every 2 Mins for 10 Rounds
5 x Pause Back Squats
b) Every 2 Mins for 10 Rounds
3 x Front Squats
Max Strict HSPU between sets
c) Every 2 Mins for 10 Rounds
5 x Deadlifts
Strict Muscle Ups between sets
