CrossFit
Conditioning
Part 1
AMRAP in 14 Minutes:
• 10 Dumbbell Hang Power Clean + Jerk (5 & 5 Each Arm; #50/35)
• 10 Box Facing Burpee Box Jump Overs (24”/20”)
* Increase DHPC Reps by 4 each round. Ex: 10 (5/5), 14 (7/7), 18 (9/9), 22 (11/11)…
After 14 minutes, take 10 minutes to find a Max Squat Clean.
Part 2
500m Ski Erg For Time
Rest 2 Minutes and Repeat
Bootcamp
12 min
2 mile bike
AMRAP
10 Push ups or pull ups
10 Squats (jump)
2 min Rest
12 min
24 Circle lap runs
AMRAP
10 Wallballs
20 DU or 40 Singles
Cashout:
:20 banded hydrants (r)
:20 banded hydrants (l)
:10 rest
X3
:20 heel reaches
:20 toes reaches
:10 rest
X3
:20 crunch pulses
:20 scissors
:10 rest
X3
