1. Warm-up/mobilise
2. Strength
10 mins to find a max weight , weighted press up
3. WOD
08:00 - CrossFit Endurance WOD
4 RFT
750m Row
15 Thrusters (20/10)
10 Pull ups
09:00 - CrossFit
'Half Kelly'
5 Rounds
200m Run
15 Box Jumps (24/21)
15 Wall Ball (20/14)
4. Recovery