CrossFit
Strength
Back Squat [Video]
Complete sets of 3-3-3-1-1-1 reps at the following percentages:
75%, 80%, 85%, 90%, 95, 95%
Partner Conditioning
AMRAP in 20 Minutes:
• 7 Burpee Box Jump Overs (24”/20”)
• 7 Front Squats (#115/80)
• 7 Pull-ups
* Partners alternate every round.
Bootcamp
With a 34 Minute Time Cap:
800m Row
90 Air squats
45 Box Jumps
60 Wall Balls
70 Sit-ups
50 Kettlebell Swings
20 Man Makers (1 push-up and a row each arm)
25 Burpees
800m Row
