CrossFit

Strength
Back Squat [Video]
Complete 5-4-3-2-1 Reps.
Choose a starting weight and build into a heavy set.

Conditioning
21-15-9-6 Reps For Time:
• Box Jumps (24”/20”)
• Dumbbell Snatch (#50/35)
• Toes to Bar

Bootcamp

A)
4 rounds of
30 seconds On / 30 seconds Off
Alternating Flutter Kicks
Half Wipers
Side Crunch
Plank + Arm/Leg Reach

B)
4 rounds of
20 seconds On / 10 seconds Off
Medball Mountain Climbers
Medball Sit Up + Wall Toss
Wallball Shots
Medball Glute Bridges

C)
Rowathon II
6 rounds of
90 seconds of Rowing
30 seconds of Rest