CrossFit
Strength
Deadlift [Video]
Complete 7 Sets of 3 Deadlifts.
Stay at last week’s weight.
Conditioning
Within 4 Minutes:
15/12 Calorie Row
Run 200 meters
15/12 Calorie Airdyne
AMRAP Hang Power Cleans (#155/110)
Rest 2 Minutes
Within 4 Minutes:
15/12 Calorie Row
Run 200 meters
15/12 Calorie Airdyne
AMRAP Kettlebell Swings (#55/35 Rx; #70/53 Rx+)
Rest 2 Minutes
Within 4 Minutes:
15/12 Calorie Row
Run 200 meters
15/12 Calorie Airdyne
AMRAP Sit-ups
* Scored by total Hang Cleans, KBS, and Sit-ups.
Bootcamp
3 mins each station w Partner: Battle Ropes
Bench jump overs
Ski erg
Wallballs
x2 rounds
*2 min rest b/t each round.
$-Out:
50 situps and then 800 m run or 1000 m row
