CrossFit

STRENGTH/SKILL
1a: Close Grip Bench Press (4 x 5. Rest 45s.)
1b: Legless Rope Climb (4 x 1-2. Rest 45s.)
METCON

For time:
9-15-21
Hang Power Snatch (95, 65)
T2B
*400 Meter run after each set

Rx+:(115, 75)

BootCamp

STRENGTH/SKILL

Three sets of:
1. Dumbbell Bench Press x 12-15 reps
2. Single-Arm Kettlebell Row x 8 reps each
3. Side Plank x 45 seconds each side

METCON
Four rounds for time of:
30 Lateral Jumps Over Parallette (scale to jumping over DB or Line)
20 Dumbbell Push Presses
20 Alternating Reverse Lunges with DBs