CrossFit / CrossFit Express

Strength: Back Squat
5-5-5-5-5
(5x5)
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Conditioning: For Time (TC: 10')
40 Burpees
30 Pull Ups
20 Handstand Push Ups
10 Burpee Chest to Bar Pull Ups

Scaled: banded - pike pushups

Extra: 250m Row x8
Rest 90sec
*near all out effort. goal is to have the same time in each and every round

OR CrossFit Open Workout 19.2

Bootcamp

6' AMRAP
Row / Half burpees (with jump)

2' Rest

6x 45"/15"
Box step-ups (Adv. weighted)
Box push-ups (Adv. without box)
Ab-mat Sit-ups

2' Rest

6' AMRAP
Half burpees (with jump) / Row

2' Rest

6x 45"/15"
Box step-ups
Box push-ups
Ab-mat Sit-ups


* Half start with cardio, half with strength.
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