CROSSFIT
Strength
4×20 Banded Strict Pull Ups
Use a band that allows for 20 consistent-speed

METCON
Every 3 Minutes for 21 Minutes*
20/16 Calorie Row
50 Double Unders
2 Sandbag Cleans 150/100lbs
Sub 2 Power Cleans 185/125
*The first 4 rounds are performed as written. The
last 3 rounds are performed in reverse order.
Record slowest interval on whiteboard

BOOTCAMP

25 Min EMOM (5rounds)

1. 20 Sit Ups
2. 16 glute bridge
3. 12 kettle bell swings
4. 8 single leg deadlifts
5. 6 burpees
   
   
   BARBELL
   SNATCH
   Start @ 60%
   Build Up Over 10 Sets (2-5lbs)