CrossFit / CrossFit Express

Strength
Push Jerk
Find 1RM in 15 Minutes
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Conditioning
19.4
or
2 Rounds (TC: 10')
100 Double Unders
15 Thrusters

Scaled: x3 SU - 20/30kg
Rx: 30/43kg

Extra
Deficit Push Ups
8x14

OR CrossFit Open 19.4

Bootcamp

6' AMRAP
Rower, Ski-erg, Assault, Bike-erg / Burpees

90" Rest

6x 45"/15"
Negative pull-ups (jump from the ground)
Back rack lunges
Double KB front rack hold (standing)

90" Rest

6' AMRAP
Rower, Ski-erg, Assault, Bike-erg / Burpees

90" Rest

6x 45"/15"
Negative pull-ups (jump from the ground)
Back rack lunges
Double KB front rack hold (standing)


* Half start with cardio, half with strength.

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