CrossFit
Strength
Take 15 minutes to establish a 3rep Snatch.
These can be Power or Squat.
Reps are not touch-and-go. Full reset for each rep.
Conditioning
AMRAP in 12 Minutes:
• 9 Power Cleans (#135/95)
• 12 Box Jumps (24”/20”)
• Run 200 meters
Optional Additional Work
EMOM for 6 Minutes: 2 Muscle-ups
These can be ring or bar muscle-ups.
Bootcamp
A)
Amrap for 8 minutes
100 Single Unders
25 RKBS
10 Ring Rows
5 Burpees
~ 2 minute Rest ~
Amrap for 8 minutes
100m Ski Erg
25 Step Ups
10 DB Push Press
5 Burpees
B)
3 rounds
Med ball V Up Crunch x 15
Leg Raise w/ Med ball x 15
Straight Leg Crunches w/ Med ball x 20
Med ball Plank + Alt Knee Tucks x 20
(R+L =1)
C) Optional 600m Run for time
