CrossFit
Strength
Every 2 minutes for 14 minutes, complete your choice of complex:
1 Power Clean + 1 Squat Clean + 1 Jerk (Any Style)
OR
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
Either keep it light to work technique or build as you go.
Conditioning
AMRAP in 8 Minutes:
• 12 Wall Ball Shots (#20/14)
• 8 Thrusters (#95/65)
• 6 C2B Pull-ups
Additional Work
Row 500 meters for time
Bootcamp
8 Rounds:
1 min Row
1 min Rest or 20 Sit ups then rest
2 min REST
12 min AMRAP:
15 Cals AD
15 TTB/K2E/ Vups
10 Burpee box jump overs
