CrossFit

Strength
Clean & Jerk [Video]
Take 15-20 minutes to find a heavy Power Clean & Jerk.

Conditioning
For Time:
30 Power Cleans (#135/95)
Run 400 meters
30 Push Jerks
Run 400 meters
30 Burpee Box Jump Overs (24”/20”)

Bootcamp

Tabata: Row
2 min Broad Jump +burpee
2 min DB Push Press
1 min Rest

Tabata: Ski Erg
2 min DB Front Rack Squats
2 min Plank jacks +2 mnt climbs
1 min Rest

Tabata: Turf Runs
2 min Bear Crawl
2 min Bike Abs
1 min Rest

Tabata: Mt. Climbers with twist
2 min side lunge +side crunch
2 min Sprawls
1 min Rest