CrossFit

Strength
Front Squat [Video]
Every 2 minutes for 6 sets complete 3 Front Squats.
Start at 65% of your 1rep and build each set.

Conditioning
3 Rounds For Time:
• Run 200 meters
• 18 Thrusters (#95/65)

* Bar needs to be consistently moving. If bars stops or is dropped, perform 9 Burpee Pull-ups before you continue with the Thrusters.

Bootcamp

A)
Amrap for 18 minutes
400m Run
200m Double KB Front Rack Walk
400m Ski
200m Double KB Farmers Carry

B)
Amrap for 10 minutes
7 Single Arm DB Thruster
7 Ring Row
7 Single Arm DB Thruster
7 Burpees
200m Run

C)
3 rounds of
60 second Plank
60 second Rest