CrossFit

STRENGTH/SKILL
1: Deadlift + Power Clean + Squat Clean (5 x 2 + 1 + 1 @85% of 2/25, every 90s.)

2: 8 Sumo Stance RDLs x every 90s x 4 sets.

METCON
Row, Bike, Ski Erg, or sledpull or push
10 x 30s on/60s off.

BootCamp

BENCHMARK METCON
“Dissecting Kelly”
30 AMRAP w/ Partner: 
400 Meter Run
30 Box Jumps or Step-Ups
30 Wall Ball Shots