CrossFit
Strength
Overhead Squat [Video]
Complete 7 sets of 3 Overhead Squats.
Use the same weight across all sets.
Scaled: If you physically can not do OHS, perform Front Squats.
Conditioning
For Time:
35 Double Unders
10 Ground to Overhead (#95/65)
35 Double Unders
10 Ground to Overhead
35 Calorie Row
10 Ground to Overhead
35 Double Unders
10 Ground to Overhead
35 Double Unders
Bootcamp
A)
7 minute Amrap with Partner
16 Bike Cals
50 Single Unders
16 Ski Cals
B)
7 minute Amrap (solo) w/ a KB
3 RKBS
3 Press
3 Goblet Squat
3 Thrusters
3 Burpee
*add 1 Burpee to each round
C)
7 minute Amrap with a Partner
16 Bike Cals
50 Single Unders
16 Ski Cals
D)
For time
75 Med Ball Sit ups (tossed against wall)
