CrossFit
Strength
Take 15 minutes to work on the following complex:
1 Low Hang Power Snatch (Below Knee) + 1 Power Snatch + 1 Overhead Squats + 1 High Hang Snatch + 1 Overhead Squat
Start light only work up in weight if technique is solid.
Conditioning
AMRAP in 14 Minutes:
• 24 Power Snatch (#75/55)
• 24 Pull-ups
• Row 500 meters
Bootcamp
A)
Amrap for 8 minutes
100 Single Unders
25 RKBS
10 Ring Rows
5 Burpees
~ 2 minute Rest ~
Amrap for 8 minutes
100m Ski Erg
25 Step Ups
10 DB Push Press
5 Burpees
B)
3 rounds
Med ball V Up Crunch x 15
Leg Raise w/ Med ball x 15
Toe Reaches w/ Med ball x 20
Med ball Plank + Alt Knee Tucks x 20 (R+L =1)
C)
Optional based on time leftover in class
600m Run for time
