CROSSFIT

Strength: Find a heavy of 2 Push Press

METCON:
6 min AMRAP
8 Shoulder to Overhead 95/65
8 Front Squat 95/65

BOOTCAMP

3 Rounds For Quality:
12 Each Arm Single Arm DB Floor Press
15 One and a Quarter Air Squats (Goblet Squats if Feeling Frisky)
30 Plank to Toe Touch (Hand to Opposite Toe)
12 DB Suit Case Lunge
15 Hinge Row

Booty Work to Finish if Time Permits

TRACK

Test 400m Run and 1 Mile. Rest as needed between efforts. That’s it.

“Be impressed with INTENSITY not Volume.” – Pat Sherwood

BARBELL

Clean Ladder.