CROSSFIT

Skill – Toes to Bar

EMOM x 6
3-6 Toes to Bar

Strength
E2MOM x 16 Min
1 Squat Clean
1 Front Squat
1 Shoulder to Overhead

Start at 60% of your C&J, Build if you want. Goal is no misses.

BOOTCAMP

2 Rounds for Time:
20 Plate Box Step Ups
20 DB Shoulder Press
20 Plate Lunge
20 DB Sit Ups
20 Plate Squat
20 Push Ups (hands on DBs)

TRACK WORKOUT

Agility drills! Bring cleats if you have some. It is OK if you don’t

Barbell

Find A max power snatch from the hip

Find A max power clean from the hip/thigh

5×1 split jerk @75%

AT HOME WOD

Warm Up

3 Rounds:
10 Samson Lunge
20 Shoo the Chickens
10 Air Squats

WOD

12 min AMRAP

5 V Ups
15 Air Squats
10 Sit Ups
20 Lunges

Rest 5 min

Run 1 Mile