CrossFit

STRENGTH/SKILL
1: Power Clean (3/5 x 3 @80%, every 90s.)
2: Back Rack RFESS (2/4 x 5 ea. Rest 90s.)
METCON
8 Rounds of:
20s Sled push Sprint

BootCamp

STRENGTH/SKILL
For Time:
20 Ball Slams
20 Step-ups
20 Calorie Row
16 Ball Slams
16 Step-ups
16 Calorie Row
12 Ball Slams
12 Calorie Row
12 Step-ups
8 Ball Slams
8 Step-ups
8 Calorie Row
METCON
For Time:
2 Rounds of:
– 15 Ring Rows
– 10 OH Walking Lunges (ea)
2 Rounds of:
– 15 Ring Rows
– 20 Weighted Lunges (ea)
2 Rounds of:
– 15 Ring Rows
– 30 Walking Lunges (ea)