BOOTCAMP

For Time:
200m Farmer’s Carry
20 DB Push Press
20 Ring Rows
20 DB Front Squat
400m Run
20 DB Front Squat
20 Ring Rows
20 DB Push Press
200m Farmer’s Carry

Ideally, we will use the same DBs for all movements. The push press will most likely be the limiting factor and that should be the perfect weight throughout the workout.

CROSSFIT

Strength: Build to a Heavy Squat Clean

METCON
20 Rounds:
50m Sprint
Begin every round on the :30 sec