CrossFit
Strength
Snatch [Video]
EMOM for 10 Minutes:
2 Reps, Below the Knee Pause Squat Snatch
Conditioning
AMRAP in 16 Minutes:
• 30 Double Unders
• 15 Wall Ball Shots (#20/14)
• 30 Double Unders
• 15 Kettlebell Swings (#55/35)
Optional Midline Work
3-5 Sets Not For Time:
• 10 GHD Sit-ups
• 10 Ski Erg Calories
Optional Recovery Work
3-5 Sets Not For Time:
• 4 ATYT Crossover Symmetry
• 30 Second Couch Stretch (Each side)
Bootcamp
Partner Workout
4 Minutes Each:
Row 10 Calories
*10 Kettlebell Swings Each
Airdyne 10 Calories
*5 Burpees
10 Dumbbell Thrusters
*20 Mountain Climbers
10 Dumbbell Snatch
*10 Air Squats
Repeat
Partner 1 completes first movement. Both partners perfrom the second movement at the same time before switching.
