CrossFit / CrossFit Express

Strength
Squat Clean and Jerk 6x2
Drop and Reset
Rest as Needed

Scaled: ramp up
Rx: @80-85%
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Conditioning
3 Rounds (TC: 12')
15 Lateral Burpees Over The Bar
10 Clean and Jerk

Scaled: 30/43kg
Rx: 43/62kg

Extra
Every 3 Minutes for 12 Minutes
Row 500/400m

Bootcamp

6' AMRAP
Box jump overs / Mountainclimbers

90" Rest

6x 45"/15"
Empty barbell push press
Flutter kicks
Front squats

90" Rest

6' AMRAP
Mountainclimbers / Box jump overs

90" Rest

6x 45"/15"
Empty barbell push press
Flutter kicks
Front squats


* Half start with cardio, half with strength.

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