CrossFit
Strength
Split Jerk [Video]
Complete 8 sets of 1 Split Jerk at 85% of your 1rep.
Use the same weight across all sets.
Conditioning
AMRAP in 12 Minutes:
• 60ft Weighted Bear Crawl
• 30 Russian Kettlebell Swings (#55/35)
• 20 Kettlebell Step-ups (#55/35; 24”/20”)
• 300m Ski Erg
• 60 Double Unders
Bootcamp
A)
Amrap for 14 minutes
60ft Weighted DB Bear Crawl
30 RKBS
20 KB Step Ups
300m Ski erg
60 Double Unders or Single Unders
B)
Amrap for 12 minutes
20 MB Slams
200m MB Run
10 Ring Rows
10 Box Dips
5 Burpees
C)
1600m Row
