Bootcamp

Skill/Strength:
8x3 deadlift
8x3 ring dips / 15" support hold

Conditioning: 10-1 (15' TC)
KB cleans / arm
KB squats
pushups

Light: 8/12kg - knee
RX: 16/24kg
Adv: 20/32kg - ring dips

CrossFit

Benchmark Day

CrossFit Total:
you have 10minutes on each movement to work towards a 3RM

back squat
deadlift
strict press

by Beau

Strength

7x1 back squat @ 85% (heavy)
5x8 weighted pushups

accessory:
accumulate 3 minutes of farmers walk (2xKBorDB)
4x16 side lunges (use a KB for extra weight if necessary)

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