CrossFit
Strength
Shoulder Press [Video]
Complete 5 Sets of 3 Strict Shoulder Press.
Partner Conditioning
AMRAP in 20 Minutes:
Row 800 meters
10 Rounds Of:
• 5 Deadlifts (#225/155)
• 10 Box Jumps (24"/20")
Run 800 meters
* Split the Row and Run every 200m. Alternate each round of the 10-Rounder.
Bootcamp
With a 20 Minute Time Cap:
"Annie" (kinda)
50-40-30-20-10 Reps Of:
• Jump rope
• Sit-ups
• Wall Ball Shots
* Run 200m between each round. If finished before time cap, run 200m with a MedBall, rest 30 seconds, and repeat.
4 Rounds of 45 Seconds On, 15 Seconds Off:
• Partner 1: Weighted AbPlank
• Partner 2: Glute Work
