CrossFit

WOD
AMRAP 4 Minutes x 5
4 Toes to Bar
8 S-arm DB Hang Clean
and Jerk 50/35lbs
15′ HS Walk
Rest 2:00 between AMRAPs.
Continue where you left off after each AMRAP.

Skillwork
In 7 Minutes
Accumulate as much
time as possible in an
L-Sit or Bent Knee LSit Hold.
Choose a variation
that allows for 10-30 seconds at a time.
Perform on parallettes or plates – not hanging.

To be doneafter the conditioning.

BootCamp

AMRAP 4 Minutes x 5
4 Hanging Knee Raises
8 S-arm DB Hang Clean and Jerk
2 Wall Walks
Rest 2:00 between AMRAPs.
Continue where you left off after each AMRAP.

Barbell