"Competitors"
a) Every 8 mins for 4 Rounds
800m Run
(record worst score)
Swim
"Crossfit"
a) Every 2 Mins for 10 Rounds
3 x Push Press
2 x Push Jerks
1 x Split Jerk
b) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Full Clean
c) 10 Min AMRAP
5 x Power Clean & Jerks (155, 105)
10 x Chest to Bar Pull Ups
d)25 Min Cap
4/3 x Ring Muscle Ups
8 x Deadlifts (155,105)
12 x Strict HSPU
4/3 x Ring Muscle Ups
8 x Deadlifts (185,125)
12 x Strict HSPU
4/3 x Ring Muscle Ups
8 x Deadlifts (205,135)
12 x Strict HSPU
4/3 x Ring Muscle Ups
8 x Deadlifts (225,155)
12 x Strict HSPU
4/3 x Ring Muscle Ups
8 x Deadlifts (245,165)
12 x Strict HSPU
4/3 x Ring Muscle Ups
8 x Deadlifts (275,185)
12 x Strict HSPU
4/3 x Ring Muscle Ups
8 x Deadlifts (295,205)
12 x Strict HSPU
4/3 x Ring Muscle Ups
8 x Deadlifts (315,225)
12 x Dtrict HSPU
4/3 x ring muscle ups
8 x Deadlifts (335,235)
12 x Strict HSPU
"Condition X"
a) WOD
400m Run
20 x Burpees
400m Run
20 x DB Thrusters
400m Run
50m Overhead Plate Lunge
400m Run
20 x DB Thrusters
400m Run
20 x Burpees
