Hands up if you want the Sharkies to win!!!!
CROSSFIT
S,P &P Cycle: squat -pull – press – pull –OFF
3 rounds
400m run
15 hang power clean 115/75
2 rope climbs (legless if possible)
-5-
2x
50 wallballs
10 strict press
-5-
2 rounds
40 Russian Twists
30 K2E
20 v-ups
10 Ab wheels
CSPORT
A. 3 rounds:
1 min goblet squats
1 min Weighted sit ups
1 min burpees
1 min rest
B. 30-20-10
Cal bike
DB hang squat cleans
C. 30-20-10
Cal Row
Devils Press
D. 3 rounds:
200m run
15 GHD sit ups
Class WOD
A. 14;52 Rx
B. 11:31 Rx
Class WOD
A: 11:32 rxd
B: 9:58 rxd
C: 1 RD