CrossFit / CrossFit Express

Strength: Squat Clean
4-4-4-4-4
(5x4)
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Conditioning: 4RFT (TC: 10')
30 Lunge Steps Hugging Medicine Ball
8 Squat Cleans

Scaled: 6kg - 30/43kg
Rx: 9kg - 43/62kg

Bootcamp

6' AMRAP
Row / DU(Speed steps/SU)

2' Rest

6x 45"/15"
Box jumps
Box dips
Sumo KB DL (heavy or double KB)

2' Rest

6' AMRAP
DU(Speed steps/SU) / Row

2' Rest

6x 45"/15"
Box jumps
Box dips
Sumo KB DL (heavy or double KB)

* Half start with cardio, half with strength.

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