CrossFit

STRENGTH/SKILL
1a: Floor Press (Close Grip: 5 x 5, adding weight each set. )
1b: Close Grip Chin Up (5 x 5)
METCON

For time:
100 Hand Release Push-ups
100 DB Renegade Rows (total) (50s, 30s)
100 DB Single Arm Push Press (50s, 30s) (total) (Neutral Grip)
100 Abmat Sit-ups

Rx+:(50 Strict HSPU for HR Push-ups)

BootCamp

METCON

Complete as many rounds and reps as possible in 12 minutes of:
250 Meter Row
20 Alternating Cossack Squats
20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 17:00…
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
10 Push-Ups
20 Alternating Single-Arm KB Swings

Fun Fact of the Day

In the USA, ransom payments to kidnappers are tax-deductible.