CROSSFIT
STRENGTH
In 15 Minute Clock
1 Snatch Pull
1 Hang Squat Snatch, above knee
Rest 1-2 minutes between sets. Start light and
add weight if things look and feel good.

METCON
AMRAP 6 Minutes
20 DB Shoulder to OH 50s/35s
20 DB Box Step Overs 50s/35s to 24/20″
(two DBs)


BOOTCAMP
8 Sets Of A 2 Min AMRAP 1 Min Rest
15 Russian Kettle Bell Swings
10 Box Jumps
10 Wall Balls




BARBELL
Back Squat
3×3@80
3×2@85
2×1@90