CrossFit
Strength
Front Squat [Video]
Every 2 minutes for 6 sets complete:
1 3-second Pause Squat + 3 Front Squats
Start at 55% of your 1rep and build by #10 each set.
Conditioning
For Total Reps Per Exercise:
Within 3 Minutes:
Row 20/17 Calories
AMRAP Deadlifts (#225/155)
Rest 2 Minutes
Within 3 Minutes:
Row 20/17 Calories
AMRAP Thrusters (#95/65)
Rest 2 Minutes
Within 3 Minutes:
Row 20/17 Calories
AMRAP Handstand Push-ups
Rest 2 Minutes
Within 3 Minutes:
AMRAP Burpees
Score reps for; Deadlifts, Thrusters, HSPU, & Burpees.
Bootcamp
A)
5 rounds of
With 3 minutes
Run 200m
Amrap Row for Meters
Rest 1 minute
B)
Amrap for 10 minutes
20 Air Squats
15 Ball Slams
10/7 Ski Cals
5 Burpees
