"Competitors"
5km Run
"Crossfit"
a) Bench Press to 3 x 8
Front Squat to 1RM
b) 16 Min EMOM
Min 1 - 12 x Burpees
Min 2 - 4 x Muscle Ups
Min 3 - 10 x Front Squats @55%
Min 4 - 4 x Muscle Ups
"Competitors"
5km Run
"Crossfit"
a) Bench Press to 3 x 8
Front Squat to 1RM
b) 16 Min EMOM
Min 1 - 12 x Burpees
Min 2 - 4 x Muscle Ups
Min 3 - 10 x Front Squats @55%
Min 4 - 4 x Muscle Ups