CrossFit
Strength
Front Squat [Video]
Build to 90% of your 1rep Front Squat.
Then complete 3 sets 3 Front Squats, #10-20 heavier than last week.
Last week = 75% of your 1rep.
Conditioning
AMRAP in 14 Minutes:
• 9 Box Jump Overs (24”/20”)
• 9 Deadlifts (#205/135 Rx; #245/165 Rx+)
• 200m Run
• 9 Pull-ups (4 Bar Muscle-ups for Rx+)
• 9 DB Shoulder to Overhead (#35/25 Rx; #50/35 Rx+)
Bootcamp
A)
Amrap for 18 minutes
10 MB Side Wall Slams per Side
15 MB Sprawl to Slams
20 MB Russian Twist (R+L=1)
300m Ski Erg
B)
Amrap for 14 minutes
Bike 30/25 Bikes
Run 200m
20 Alternating Single Leg V Ups
Run 200m
30 Tuck Jumps
