CrossFit

Strength
Back Squat [Video]
Every 2 minutes for 6 sets:
5 Back Squats at 85% of your 5 rep max.

Conditioning
Within 3 Minutes:
25/22 Calorie Row
Max Toes to Bar

Rest 2 Minutes

Within 3 Minutes:
25/22 Calorie Row
Max Kettlebell Swings (#55/35)

Rest 2 Minutes

Within 3 Minutes:
25/22 Calorie Row
Max Push-ups

Bootcamp

A)
4 rounds of
35 seconds On / 25 seconds Off
Mountain Climbers Toe Taps
Sit Up Punches
Snap Jump T - Rotation
Bird Dog Crunch

B)
4 rounds of
35 seconds On / 25 seconds Off
Step up Crossbody Crunch
Jumping Jack + Plank Jack
Side Ball Slams

C)
6 rounds of
35 seconds On / 25 seconds Off
Forward / Backward Turf Runs
(Width of the Turf)