Conditioning:

Partner volume session

 

CrossFit  Ringwood First In House Competition Workout 2:
Clean Ladder (30secs then 10sec changes)
Cash in 4 Bar Jump over burpees

Males: 45, 55, 60, 65, 70, 75, 80,90, 100 (kg)

Females:  20, 25, 30, 35, 40 45, 50,55 (kg)

Paleo breakfast open faced spanish omelet