CrossFit

SKILL WORK
Every 2 Minutes for 12 Minutes
3 Tempo Pull Power Cleans

Stimulus: Technique
Rest: As Prescribed

WOD
AMRAP 2 Minutes x 10
10 Double DB Box Step Overs 50s/35s to 24/20″
Max Machine Calories in remaining time
Rest 1:00

Feel: Gas
Pacing: Reach

Any machine may be utilized, but athletes may not use the same machine in back to back rounds. Score is calories completed.

Bootcamp

24 Min AMRAP
8 Hang Cleans
4 Burpees Over The Bar
8 V Ups
1 Min Rest

Barbell

Front Squats
3×3 70%
3×2 75%
3×2 80%

2×18 hip extension
2×10 back extension