CrossFit
Strength
Deadlift [Video]
Every 2 minutes for 6 sets complete 6 Deadlifts.
Conditioning
AMRAP in 16 Minutes:
• 16/14 Calorie Row
• 12 Unbroken Wall Ball Shots (#20/14)
• 8 Push Press (#95/65; 8 HSPU for Rx+)
* Penalty = 3 Burpees if you break the WB.
Bootcamp
A)
Amrap for 7 minutes
50 singles
12 Cal Bike
8 Cal Ski
B)
4 rounds with a MEDball
40 seconds On / 20 second Off
Squat Jumps
Quick Slams
Half Kneeling Slams
OH Step Over Lunges
** Rotate legs after every 4 reps
Bent Over Chest Throws
Side lunge with reach out
Rest 1 minute after the round
