CROSSFIT

Priming Accessory
2 Rounds NOT for Time
10 Each Leg Bulgarian Split Squat holding DB
10 Staggered Stance Romanian Deadlift (3-1-3-x)

METCON
For Time:
30-20-10
Deadlift 225/155
120-80-40
Double Unders

No more than 65% on the Deadlifts. Manageable sets. Single Unders with every 10th jump a double under attempt for a scale for double unders today.

BOOTCAMP

Accessory Shoulder Health

4 Rounds:
1 Length of the gym Single Arm Bottoms Up KB Carry
10 Single Arm KB Strict Press
1-2 min Rest in Between Rounds

METCON: My Station’s on Fire!
2 Rounds:
1 min at Each Station
Bike
Burpee
Row
Push Up
Jump Rope
Russian KB Swing
Box Dips

BARBELL

Hang Squat snatch

clean and jerk @ 80%