"Competitors"
a) DB Shoulder Press to 3 x 8
With 5 x 10 Strict C2B Pull Ups
b) Strict Shoulder Press to 5 x 5
c) Open WOD 11.4
10 Min AMRAP
60 x Bar Facing Burpees
30 x Overhead Squats (120, 90)
10 x Muscle Ups
"Crossfit"
a) 0 to 20 Mins
4 Rounds
6 x Power Snatches (135, 95)
12 x Toes to Bar
18 x Wall Balls (20, 14)
7 Mins Rest
27 to 34 Mins
7 Mins AMRAP
5 x Hang Power Cleans (155, ,105)
3 6 9 12 etc Kipping HSPU
5 Mins Rest
EMOM for 10 Mins
3 x Front Squats
