CrossFit
Strength
Front Squat [Video]
Complete sets of 3-3-1-1-1-1 reps.
Start at 80% and build into a heavy single.
Conditioning
For Total Time:
75 Double Unders
Then 21-15-9 Reps Of:
• Hang Squat Cleans (#95/65)
• Calorie Row
Then 75 Double Unders
Bootcamp
15 minute Partner WOD
P1:
5 Pull ups/ Ring rows
10 Push press
15 Squats
P2: Bike
15 min Partner WOD
P1: Heavy Farmers carry down and back
P2: 20 mt climbers then plank hold
Switch
P1: Sled push down and back
P2: 20 Bicycle abs then hollow hold
Switch
Repeat
