CrossFit

STRENGTH/SKILL
1: Wide Stance Box Squats (3/8 x 3 @50-60%, every 60s.)
2: Banded Deadlift (For Speed: 3/6 x 2 @50%, every 60s )
3: Seated Dynamic Box Jumps: 1/6 x 3, every 60s.
4: Front Rack Double Kettlebell Walking Lunges: 1/3 x 20 steps. 

BootCamp

STRENGTH/SKILL
3 Rounds:
– 40s Plank Hold
– 40s KBS
– 40s Calorie Row
METCON
For Time:
40 Calorie Row
30 Abmat Situps
20 Burpees
10 DB Thursters
20 Burpees
30 Abmat Situps
40 Calorie Row