Bootcamp
Skill/Strength:

Conditioning: with a partner:
30' AMRAP
1 athlete will row for max distance, switch every round

30 DUs (75 SUs)
15 push ups
10 weighted box stepups

Light: 8s/12skg
RX: 12s/16skg
Adv: 16s/24skg

CrossFit
Skill/Strength: back rack step ups
(team up and share a box)
10x4 (2 each leg) ramping up

Conditioning: with a partner:
18' AMRAP

25/20 cal row
15 sync bar facing burpees
10 front squats

Light: 15/20kg
RX: 35/50kg
Adv: 50/70kg

by Louie

Strength (test week)
build to a 5RM back squat
build to a 3RM barbel press
build to a 3RM pullups

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