CrossFit

STRENGTH/SKILL
1: Banded Deadlift (8 x 2 @ 70% every 60s)
2: Bear Complex: Build to Metcon Weight in 3 sets.
BENCHMARK METCON
“Bear Grylls”
In 7:00
400 Meter Run
Remaining time: Max Bear Complex (135, 95)
– Squat Clean Thruster + Back Squat Thruster

BootCamp

METCON
5 Rounds (30s Work/30s Rest)
1. Squat Jumps
2. Ring Rows
3. Sledgehammers (alternating arms)
4. Mountain Climbers
5. Plank Hold

Fun Fact of the Day

In Thailand, it is illegal to possess more than 120 playing cards.