Bootcamp

Strength & Conditioning:
3 rounds of 60'' work 30'' rest
pull-up (strict)
200m sprint
KB press
row
RDL

CrossFit

Skill/Strength:
5x5 back squat
5x5 strict press

Conditioning: (9'TC)
21-15-9 push jerks
26-26-26 deadlift

Light: 15/20kg
RX: 30/45kg
Adv: 40/60kg

by Beau

Strength

3x4 power cleans

4x8 Back squat
4x8 KB or DB strict press (5seconds down)
4x30seconds max legless rope climbs/ring rows

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