CrossFit

STRENGTH/SKILL
1: DB Bench Press (4 x 8-10)
2: Weighted Pull-ups (Wide Grip: 4 x 2)
METCON

AMRAP 7:
Row 250 Meters
1 Rope Climb
10 KBS (53, 35)

Rest 60s

AMRAP 7:
Row 250 Meters
10 Hand Release Push-ups
10 Wall balls (20, 14)

Rx+:(Legless Rope Climbs) (10 HSPU in place of HR Push-ups) (30, 20)

BootCamp

STRENGTH/SKILL
Three sets of:
DB Woodchops  x 8-10 reps each
Rest 45 seconds
L-Sit Hold x 40 seconds
Rest 45 seconds
METCON
Complete as many rounds and reps as possible in 12 minutes of:
18 Weighted Box Step-Ups (20″/18″)
12 Alternating Dumbbell Snatches
6 Push-Ups