CrossFit / CrossFit Express

Strength: Sumo Deadlift High Pull
20-20-20
(3x20)
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Conditioning: 12' AMRAP
12 Box Jumps
12 Overhead Squats
12 Box Jumps
12 Sumo Deadlift High Pulls

Scaled: 51cm - 20/30kg
Rx: 51/61cm - 30/43kg

Bootcamp

6' AMRAP
Row / Shuttle run

2' Rest

6x 45"/15"
Double DB front rack lunges
Double DB Hang Power Cleans
Renegade row

2' Rest

6' AMRAP
Shuttle run / Row max distance

2' Rest

6x 45"/15"
Double DB front rack lunges
Double DB Hang Power Cleans
Renegade row

* Half start with cardio, half with strength.

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