"Competitors"
a) Every 2 Mins for 10 Rounds
5 x Pause Back Squats
b) 0 to 20 Mins
21 15 9
Strict HSPU
Chest to Bar Pulll Ups
Assault Bike
@20 Mins
21 15 9
Handstand Walk
400m Run
Assault Bike
c) Snatch Balance to 3RM
"Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Full Snatch
1 x Hang Snatch
2 x Overhead Squats
b) For time -
55 x Bar Facing Burpees
34 x Overhead Squats
21 x Muscle Ups
7 Mins Rest
3 Rounds
12 x DB Snatches
20 / 15 x Calorie Assault Bike
"Condition X"
a) 3 Rounds
4 Mins per Station - 2 Mins Rest Between Rounds
Station 1 -
20 x Wall Balls (20, 14)
15 x Calorie Row
Station 2 -
10 x Box Jumps
10 x Thrusters
Station 3 -
35 x Double Unders
10 x 10m Shuttle Runs