CrossFit

STRENGTH/SKILL
1: Wide Stance Box Squats (8 x 3 @55-65%)
2: Seated Box Jumps (5 x 3)
BENCHMARK METCON
“Crazy Train”
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)

BootCamp

STRENGTH/SKILL
Tabata 40on/20off x 12 Rounds
a) Plank Hold
b) KBS (light weight)
c) Rowing
BENCHMARK METCON
“Helen”
3 Rounds for time of:  
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups