8AM Bootcamp
9AM Crossfit
Workout
AMRAP x 30 MINUTES
30/24 Calorie Bike
2/2 Turkish Get Up
15 KB Sumo Deadlift High Pull (53/35)
20 Alt. Step-Ups (24/20)
500m Row
Optional Finisher
3 SETS
20 Weighted Shoulder Lift-Offs
-Rest :20-
20 Hip Lifts
-Rest as Needed-
Strength/Skill
AGAINST A 20:00 CLOCK
1 Rep Max Clean and Jerk
Workout
3 ROUNDS FOR TIME
10 Squat Clean Thrusters (115/80)|(95/65)
30 AbMat Sit-ups
10 SETS
12/10 Calorie Bike
10 Burpee to Target
-Rest 1:00 between sets-
FINISHER
3 SETS
10 Chin-ups
10 DB Upright Row
10 DB Bent Over Row
-Rest as needed-
Strength/Skill
AGAINST A 20:00 CLOCK
1 Rep Max Snatch
Workout
AMRAP x 10 MINUTES
15 Double DB Snatch (35/20)|(25/15)
30 Double Unders
Gym Closed Today
