CrossFit
Strength
Box Squats [Video]
Complete 5 sets of 5 Box Back Squats @65-75% of your 1rep Back Squat.
Conditioning
AMRAP in 14 Minutes:
• 15 Box Jumps (24”/20”)
• 12 Power Cleans (#135/95)
• 9 Toes to Bar
Bootcamp
15 min AMRAP
20 Cals (Pick your cardio)
15 Weighted Sit ups (GHD w MB)
15 Super mans (Back ext)
15 min AMRAP
15 Wallball Shots or MB cleans
2 Width lunges with MB overhead
15 Push up knee tucks w MB
2 Width broad jump
15 Hamstring roll outs w MB
