"Crossfit"
a) For time -
6 x Devils Press (70,50)
6 x Burpee Muscle Ups
5 x Devils Press (70,50)
5 x Burpee Muscle Ups
4 x Devils Press (70,50)
4 x Burpee Muscle Ups
3 x Devils Press (70,50)
3 x Burpee Muscle Ups
2 x Devils Press (70,50)
2 x Burpee Muscle Ups
1 x Devils Press (70,50)
1 x Burpee Muscle Ups
b) Every 5 Mins for 5 Rounds
5 x DB Hang Clean & Jerk Left Arm (50, 35)
5 x DB Hang Clean & Jerk Right Arm
10 x DB Alternating Power Snatches (50, 35)
10 x Chest to Bar Pull Ups
15/12 x Cal Airdyne
"Condition X"
a) EMOM for 49 Mins
Min 1 - 10,20,30m Shuttle Runs
Min 2 - 15 x Wall Balls (20, 14)
Min 3 - 18 x Ball Slams
Min 4 - 15 x DB Deadlifts & 5 x Toes to Bar
Min 5 - 12 x Broad Jumps
Min 6 - 12 x Push Up to Plank
Min 7 - 15 x Box Jump Overs