
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
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