Saturday 8-10-19

8AM Bootcamp

9AM Crossfit

WOD

Workout

2 ROUNDS FOR TIME
800m Med Ball Run (20/14)|(14/10)*
50/40 Cal Row
25 Box Jumps (30/24)

-30:00 Time Cap-

*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!

Finisher

ON A 3:00 RUNNING CLOCK…
Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK…
Accumulate Max Wall Sit

Want more?

Do this after the workout

STRENGTH
10 SETS FOR LOAD
3 “Snatch” Bear Complex*

*1 “Snatch” Bear Complex is…
1 Power Snatch
1 OHS
1 Behind Neck Push Press
1 Hang Power Snatch
1 OHS

**Sets of 3 should be performed unbroken. Start light and build.