Strength:

Back squat 5-5-5

Conditioning:

10 Turkish Get ups 24/16kg
50 Wall Balls 20/14
8 Turkish Get ups 24/16kg
40 Wall Balls 20/14
6 Turkish Get ups 24/16kg

30 Wall Balls 20/14

4 Turkish Get ups 24/16kg

20 Wall Balls 20/14
2 Turkish Get ups 24/16kg
10 Wall Balls

 

CrossFit  Ringwood First In House Competition Workout 3:10minutes AMRAP

Start 400m Run with Wall-ball 20lb/14lb
then complete in remaining time;
15 Deadlifts 85Kg M/ 55kg (F)
5 Toes to bar
15 Overhead squats
20 Double unders