CrossFit
Strength
Every 90 seconds for 8 sets:
2 Power Cleans + 1 Push Jerk
Work on technique. Don’t exceed #205/145.
Conditioning
AMRAP in 18 Minutes:
• 9 Devil’s Press (#35/25)
• 18 Box Jumps (24”/20”)
• 9 Dumbbell Push Press (9 HSPU for Rx+)
• 18/16 Calorie Row
Bootcamp
A)
5 rounds of
30 seconds On / 30 seconds Off
Quick Lateral Step Overs (3-4 plates)
Inclined Mountain Climbers
Russian KBS
B)
5 rounds of
In 2 minutes complete
10 Wallball shots then Row with time remaining
Rest 1 minute between rounds
C)
100 Wallball Sit Ups (chest to wall)
