CrossFit
Strength
Take 15 minutes to work on the following Clean Complex:
1 Power Clean + 1 Squat Clean
Conditioning
5 Rounds Of:
Within 2 Minutes:
35 Double Unders
15/13 Calorie Row
Max Ground to Overhead (#135/95)
* Rest 1 minute between rounds. Scored by total G2OH.
Bootcamp
A)
Amrap for 16 minutes
200m Row
20 Battle Rope Upper Cuts
100 Single Unders
20 Battle Rope Claps
200m Ski
Rest 2 minutes after the 16 min Amrap
Complete 60 Ball Slams
B)
4 supersets not for time
7 DB Bench Press
7 DB Bent Over Row (7 per side)
14 Bench In/Outs
** rest as needed between sets
** choose your per DB weight.
C)
Optional - 50 Bike Cals
