SKILL WORK
3-5 sets of 20 Weighted
Ab-mat sit ups
Athletes should anchor
their feet down or have a
partner hold their feet in
place with knees bent at 90
degrees. Use a light DB
(35/25lbs or less) or no
weight.

CROSSFIT
On a continuous 24 minute
clock:
Every 3 Minutes for 12 Minutes
12 Chest to Bar Pull Ups
15 Heavy Wallballs to 10/9′
Row for Calories in remaining time
right into:
Every 3 Minutes for 12 Minutes
15 Heavy Wallballs to 10/9′
12 Chest to Bar Pull Ups
Row for Calories in remaining time
There is no rest at any point
during this piece – a new round
starts every 3 minutes.
Score is total calories rowed.

BOOTCAMP
5 Rounds of 3min AMRAP
5 Pull-ups/Jumping Pull-ups
10 Wall Balls
15/10 Cal Row/Bike
Rest 2 Mins
*Start next round where you finished last before Rest*

BARBELL

Power Clean and Jerk
4×1 @ 75%
4×1 @ 80%
2×1 @ 85%