Monday, December 17, 2018

CrossFit

Conditioning
EMOM for 30 Minutes:
• Minute 1: 8 Thrusters (#95/65)
• Minute 2: 40 Double Unders 
• Minute 3: 8 Strict Pull-ups or 4 Ring Muscle-ups
• Minute 4: 8 Hang Power Clean & Jerks (#95/65)
• Minute 5: 12/9 Ski Erg Calories

---

Bootcamp

HAPPY MONDAY!
1 min AD
1 min Burpees
1 min Battle ropes
1 min Rest
X6

:40/:20
H2H
Plank
Flutter kicks
X2