CrossFit

WEIGHTLIFTING
1: Power Clean + Jerk (4 x 2 @85%, every 90s.)
2: Back Squat (3 x 4 @85% for ALL sets. )
BENCHMARK METCON
“Tugboat”
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees

BootCamp

STRENGTH/SKILL
Four sets of:
SDHP w/ KB x 6-8 reps
Rest 30-45 seconds (HEAVY!)
Single-Arm Dumbbell Press x 6-8 reps each arm (HEAVY!)
Dumbbell Alternating Reverse Lunges x 10 reps each leg
METCON
Every 6 minutes, for 12 minutes (2 sets) for times:
18/12 Calories on Rower
6 Dumbbell Man-Makers
200 Meter Run

Fun Fact of the Day

Baby Chicks are smarter than Baby Humans.