CrossFit
Strength
Back Squat [Video]
Take 20 minutes to find a heavy 1rep Back Squat.
Conditioning
For Time:
50 Double Unders
40 MedBall Cleans
50 Wall Ball Shots (#20/14)
40/30 Ski Calories
50 Double Unders
Bootcamp
A)
Teams of 3
6 minutes of DB Step Ups (2 DB suitcase held)
5 minutes of Rowing
4 minutes of Sled push (lengths)
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)
Teams of 3
150 Ski Cals
