CrossFit
Strength
4 Supersets Of:
• 1 -2 Rope Climbs (Scaled: 5-8 Strict Pull-ups)
• 5-8 Ring Push-ups
• 5-8 Dumbbell Bulgarian Split Squats per leg
* Wear a weight vest for all exercises if you have one.
Conditioning
5 Rounds For Time:
• 12 Kettlebell Swings (#55/35)
• 9 Burpees to Target
• 6 Toes to Bar (3 Bar Muscle-ups for Rx+)
• 3 Power Snatch (#115/80 Rx; #145/105 Rx+)
Bootcamp
A)
Amrap for 15 minutes
9 KBS
9 Burpees to Target
9 V Ups
9 Bike Cals
Rest 1 minute
4 minute Partner Relay Turf Runs
(D/B Length and then switch)
B)
Partner BattleRope for 10 minutes
P1: 15 seconds of
Kneeling to Standing single arm waves (R)
Kneeling to Standing single arm waves (L)
Seated In/Outs Jacks
P2: 7/10 Hand Release Push Ups
