CrossFit
Strength
Power Clean [Video]
Every 2 minutes for 14 minutes:
3 Power Cleans (#185/125 Rx; #215/145 Rx+)
Conditioning
AMRAP in 12 Minutes:
• 30 Double Unders
• Sled Push, Turf Width Down & Back (#3/2 weight plates)
• 15 Airdyne Calories
• Rest 1 Minute
Bootcamp
10 MINS AMRAP:
10 Burpees over the DB
300 m Row
10 DB hang sqt clean
*1 min rest*
10 MIN AMRAP:
15 butterfly situps
300 m row
15 knee or straight leg tucks on rower
*1 min rest*
10 MIN AMRAP:
10 reengage rows (rt+lt=1)
300 m row
10 box steps ups w/DB
Cashout - 2 RNDS-10 reps each with DB:
DB upright row/skull crushers/kick backs/bicep curl+cross curl to shoulder
