CROSSFIT
Strength
3X3 Pause Front Squat (3sec Pause)


METCON
Every 4 Minutes for 16 Minutes
18/10 Calorie AAB

BOOTCAMP
Every 5 Min For 4 Rounds
20/36 Cal
30 Sit Ups
40/80 Double/single Unders


BARBELL
Hang Power Clean And Split Jerk
4@80%
4@85%
2@75%