CrossFit
Strength
Choose an Olympic lift complex for today:
Complete 7 Sets of 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch
OR
Complete 7 Sets of 1 Hang Power Clean + 1 Power Clean + 1 Clean
This is technique work for today. Do not max out.
Reps do not need to be touch & go.
Partner Conditioning
AMRAP in 12 Minutes:
• 30 Box Jump Overs (24”/20”)
• 30 Kettlebell Swings (#55/35)
• 30 Ski Erg Calories
Bootcamp
30 min AMRAP
50 Cal row
Broad Jump down and back
50 Sit ups
Run 12 lengths (400m)
50 Cal Row
Bear Crawl down and back
50 Sit ups
Run 12 lengths (400m)
*After first round decrease Row and Sit up by 10 each round
CORE:
Round 1
:30 4 russian twists + 2 vups
:10 rest
:50 4 russian twists +2 vups
:10 rest
Round 2
Same format 4 bicycle abs + 2 crunches
