CrossFit
Strength
Back Squat [Video]
Every minute for 8 minutes complete:
3 Speed Back Squats @75% of your 1rep.
Conditioning
5 Rounds For Total Reps:
Within 2 minutes:
18/16 Calorie Row
18/16 Wall Ball Shots (#20/14)
Rest 1 minute in between rounds.
Bootcamp
2 Rounds Of:
4 minute Amrap
100 Row
10 Double KB Front Rack Step Up
~1 minute rest~
4 minute Amrap
10 Cal Bike
Bear Crawl down/back width of Turf
~1 minute rest~
4 minute Amrap
100 Ski
10 Ring Rows
~1 minute rest~
4 minute Amrap
100m Run
5 Double Push Up Burpees
~2 minute rest~
