Bootcamp

Strength & Conditioning:
With a 30' clock, in teams of 2, 30'' work, 30'' rest, 2 rounds of:
20 pull-up
40 goblet squat
60 push-up
80 box jump
100 DU

then AMRAP WBS 6/9kg (A 9/14kg)

Light: banded pull-up - 12/16kg - 4/6kg
RX: 16/24kg - 6/9kg
Adv: CTB - 24/32 - 9/14kg

CrossFit

Skill/Strength: 'Bear Complex'
work towards a max
1 thruster + 1 back squat + 1 jerk

Conditioning: 4 rounds (16' TC)
25 DUs
12 thrusters
200/250m row
1' rest

*stagger heats, 2mins

Light: 75 SUs - 15/20kg
RX: 25/40kg
Adv: 40 DUs - 30/50kg

by Beau

Strength

5x3 box jumps from box

5x6 Deadlift (5seconds down, no bounce)
5x10 Weighted pushups
 

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