You can only do this if you post pictures of yourself doing it to Facebook (CrossFit Scotland) or Instagram
Bonus WOAH
10 rounds - as intense as possible.
4 calories row or 8 AirDyne or 15 double unders
4 hang clean or 8 squat jumps
Strength emom 10
2 deadlifts
1 power clean
2 hang clean
1 shoulder press
1 push press
OR
4 Kettlebell squats
4 kettlebell swings
4 kettlebell/dumbbell push press each arm
OR
6 mountain climbers
6 push-ups
6 sit-ups
Rower and 14kg DB hang clean. 6:54
Bonus WOAH 👍🏻
Usual warmup plus fencing drills then the WOAH but with 15kg plate squats and 15kg plate sit-ups. 15min run.