CrossFit
Strength
Every 2 minutes for 6 sets complete the following complex:
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean
Build as you go. Reset after each rep; no touch-and-go.
Conditioning
AMRAP for 16 Minutes:
• 21 Box Jumps (24”/20”)
• 7 Power Cleans (#135/95)
• 5 Chest to Bar Pull-ups (5 Bar Muscle-ups for Rx+)
Bootcamp
A)
Amrap for 20 minutes
50 Sit Ups
40 RKBS
30 Cal Row
20 Sprawl to Battle Rope Slam
10 Burpee Box Jump Overs
B)
4 rounds of
30 seconds On / 30 seconds Off
Hollow Hold
Side Plank
Side Plank
Push Ups
