CrossFit
Conditioning
AMRAP in 16 Minutes:
• 9 Deadlifts (#225/155 Rx; #275/175)
• 15 Pull-ups
• 21 Burpees
• 15 Calorie Row
Strength & Recovery
5 Sets Not For Time:
• 8 Bench Press
• 8 Pendlay Rows
• 8 Reverse Hypers
• 4 ATYT Crossover Symmetry
Bootcamp
AMRAP in 30 Minutes:
• Run 400 meters
• 40 Wall Ball Shots
• 30 Russian Twists w/ MedBall
• 20 Hand Release Push-ups
• 10 Double Tuck Knee Sprawls
• Rest 1 Minute
