Cortesy of CrossFit DNB
2km run
150 swings - every 30 secs do 2 burpees
5 rounds of 10 push press 50/25kg, 15 box jumps 24/20" and 20 wall ball 9/7kg
4 rounds of 15 squat thrusts, 20 hand release push ups, 25 mock plate slams (10kg) ( every round kettlebell 24/16kg needs to be transported 150m and the plate needs to be transported 50m.
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