CrossFit

SKILLZ
For Time, Choose 1 based on ability level:

Rx: 300′ HS Walk
Intermediate: 150′ HS Walk
Beginner-Intermediate: 50′ HS Walk
Beginner: 300′ Bear Crawl

Stimulus: Stamina
Rest: As Needed

All levels are performed in 25′ sections.

For Rx and Intermediate levels, athletes must complete 5′ sections at a time. For beginner variations, athletes may continue from the farthest point at which both hands reach.

6 minute cap

WOD
15 Rounds
6 Overhead Squats 75/55lbs
2 Bar Muscle Ups

Feel: Gas/Cardio
Pacing: Sustain

Bootcamp

In 25 Min
0-5
Max Sit Ups
5-20 AMRAP
10 Hang DB Snatch
5 Hangging Knee Raise
10 Wall Ball Shot
1 Min Rest
20-25
Max Plank

Barbell

Power Clean
20 min to find a heavy
then 3×3 at 75%