"Competitors"
a) Pause Back Squat to 5 x 7 @70%
b) 3 x 1km Rows @4 Mins Rest
"Crossfit"
a) EMOM for 5 Mins
1 x Power Clean
1 x Full Clean
2 x Split Jerks
1 Mins Rest
Every 90 seconds for 10 Rounds
1 x Power Clean
1 x Full Clean
1 x Split Jerk
b) EMOM for 10 Mins
3 x Strict Press
c) Open WOD 12.3
18 Min AMRAP
15 x Box Jumps
12 x Push Press (115, 80)
9 x Toes to Bar
"Condition X"
a) EMOM for 10 Mins
Min 1 - 8 x Strict Pull Ups
Min 2 - 30 sec Hollow Hold
b) EMOM for 10 Mins
Min 1 - 14 x Calorie Row
Min 2 - 10 x Push Ups
c) EMOM for 16 Mins
7 x Wall Balls & 7 x Burpees
