"Competitors"
a) Deadlift to 3RM
b) 4 Rounds
400m Run
10 x Deadlifts (315, 205)
20 x GHD Situps
2 Mins Rest Between Rounds
"Crossfit"
a) 5 Rounds
5 x Deadlifts (140kg, 90kg)
10 x HSPU
5 x Bench Press (80kg, 50kg)
b) 10 to 1 x Chest to Bar Pull Ups
10 to 1 x Burpees to Target
c) 500m Row for time
