Bootcamp

Skill/Strength: max height box jumps
adv: try single leg

Conditioning: 4RFT (TC: 18')

400m run
24 air squats
12 burpee box jump

Light: 51cm
RX: 51/61cm
Adv: 61/76cm

CrossFit

Skill/Strength: max height box jumps

start with seated boxjumps. if you
can't make the height, do standing
box jumps. 

Conditioning: 5RFT (TC: 15')

200m run
10 C2B
15 burpee box jump overs

Light: banded pull ups - 51cm
RX: 51/61cm
Adv: 61/76cm

by Louie

Strength

3RM Deadlift
3RM strict ring dip
5RM strict pullup

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