CrossFit

Every 2 Minutes for 24 Minutes
250′ Shuttle Run
X Squat Clean *
250′ Shuttle Run

Set up a 25-50′ section and perform shuttles.

*Squat Clean Weights
Rounds 1-4: 3 reps @ 65-75%
Rounds 5-8: 2 reps @ 75-85%
Rounds 9-12: 1 rep @ 85%+

Cleans may be performed as touch and go or singles.

Bootcamp

24 Minute EMOM

1 – 10 Wall Balls
2- 10 Hang DB Snatch
3 – 20 Double/Single Unders
4 – 10 Goblet Squats

Barbell

Back Squats
3 x 3 @ 75%
3 x 2 @ 80%
1 x 8 @ 65%