CROSSFIT
Core Work 10 Min AMRAP
5 Frog Pushups Each Side
10 Sprinter Sprinter Suite case
15 Side V ups Each Side

Metcon
14 Min AMRAP
100 Double Unders
50 Russian Kettlebell Swings 35/25
80 Double Unders
40 American Kettlebell Swings
60 Double Unders
30 Hang Kettlebell Snatch (switch Every 5)
40 Double Unders
20 Single Arm Push Press (Switch Every 10)

BootCamp
For Time
10000m Row
50 Air Squats
800m Row
40 Lunges
600m Row
30 Wall Balls
400m Row
20 Burpees
200m Row
10 Burpee Wall Balls
25 Min Cap