"Crossfit"
a) Back Squat to 5 x 5
Bench Press to 5 x 5
b) 15 Mins
2 Rounds:
30/21 x Cal Row
25 x Box Jump Overs (24, 20)
20 x Front Squats (135, 95)
Remaining time -
Max reps of
10m Handstand Walk & Legless Rope Climb
or
Rope Climbs
"Condition X"
a) In Teams of 3
30m Sled Pull into 30m Sled Push
Increasing weigh each round
1 Min Plank each round
b) Every 2.30 for 5 Rounds
10 x Deficit DB Front Rack Back Lunges Each Leg
1-2 x Rope Climbs