CrossFit
Strength
Back Squat [Video]
Complete sets of 3-3-1-1-1-1 reps.
Start at 80% and build into a heavy single.
Conditioning
3 Rounds For Time:
• 21 Wall Ball Shots (#20/14)
• 15 Chest to Bar Pull-ups
• 9 Power Clean & Jerks (#135/95)
Bootcamp
12 min AMRAP
400m Row
24 Sit ups
16 min AMRAP
40 DU
20 Burpees
20 MB Cleans
2 widths MB Hops
Cashout:
Max sit ups in 2 minutes (winner gets killcliff)
