CrossFit
Strength
Push Jerk [Video]
Complete 5 Sets of 2 Push Jerks at 75% of your 1 rep.
Use the same weight across all sets.
Conditioning
10-9-8-7-6-5-4-3-2 Reps For Time:
• Thrusters (#95/65)
• Bar Facing Burpees
Bootcamp
20 min AMRAP
15 KBS
10 Wallball
15 Sit ups
10 Burpees
250m row
10 min EMOM
9/12 ski cals
4 Length run
CASHOUT
2 Rounds -Chest and Back
10 DB Rows (both arms same time)
10 Two count push ups on DB’s
10 DB single arm row (each side)
10 Weighted plank push ups
