CrossFit

Strength
Snatch [Video]
Take 15-20 minutes to find a heavy 1rep Snatch.

Conditioning
From 0-4 Minutes Complete 2 Rounds Of:
• 10 Squat Snatch (#115/80 Rx; #135/95 Rx+)
• 10 Pull-ups (C2B for Rx+)

From 4-8 Minutes Complete 3 Rounds Of:
• 8 Squat Snatch
• 8 Bar Facing Burpees

From 8-12 Minutes Complete 4 rounds Of:
• 6 Squat Snatch
• 6 Pull-ups (Bar Muscle-ups for Rx+)

* Must complete each 4 minute segment in order to move onto the next 4 minute segment. Scored by total reps.

Bootcamp

A)
Amrap for 16 minutes
50 Ball Slams
40 Box Jumps
30 Cal Row
20 Burpees
10 Cal Ski
Rest 2 minutes then
Amrap of Sit Ups for 2 minutes

B)
Amrap for 10 minutes
35 Air Squats
350m Ski Erg
400m Run