"Competitors"
a) Back Squat to 5RM
Then 4 x 5 @90%
b) DB Weighted Bulgarian Squat to 5 x 8
c) GHR 5 x 15
5 x 60 Double Unders
"Crossfit"
a) Every 90 secs for 10 Rounds
3 x Power Clean
b) Every 2 Mins for 10 Rounds
5 x Strict Press
& 8/7 x Strict Pull Ups
c) WOD - 12 Min Cap
30 20 10
Overhead Squat (115, 80)
Box Jumps (24, 20)
Row
