CrossFit
Strength
Front Squat [Video]
Build to 90% of your 1rep Front Squat.
Then complete 3 sets 3 Front Squats, #10 heavier than last week.
First week = 75% of your 1rep.
Conditioning
AMRAP in 15 Minutes:
• Run 400 meters
• 21 Russian Kettlebell Swings (#55/35)
• 15 Toes to Bar
• 9 Burpee Box Jump Overs (24”/20”)
Bootcamp
A)
3 rounds of
3 minute Amrap of Rowing for Meters
~ Rest 1 minute between rows ~
B)
18 minute Chippers / Amrap
50 Sprawl to Ball Slams
40 Box Jumps
30 Ring Rows
20 DB Thrusters
10 Ski Cals
C) 1 Mile Run for time
* Goal is under 12 minutes
