CrossFit
Strength
Back Squat [Video]
Complete 5-4-3-2-1 Reps.
Choose a starting weight and build into a heavy set.
Conditioning
For Total Time:
100 Wall Ball Shots (#20/14)
Rest 3 Minutes
50 Burpees
Bootcamp
A)
4 rounds:
In 3 minutes complete 25 RKBS, then with time remaining Row for max meters.
1 minute Rest between rounds.
B)
16 MIN
40-30-20-10
Box Jumps
Ball Slams
Ring Rows
*If any time remains, Bike for max cals.
C)
3 rounds @ 30 seconds On / 30 seconds Off
Sit ups
Planks
