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CrossFit / CrossFit Express

Strength
"Library" Deadlifts
14-12-10-8-6
ramp up
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Conditioning
19.3
OR
AMRAP 8 Minutes
8 Power Cleans
8 Front Squats
8 Push Jerk

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

Extra
Strict Pull Ups
8x7

OR CrossFit Open 19.3

Bootcamp

6' AMRAP
Row / Shuttle one leg jumps (one way L, return R)

90" Rest

6x 45"/15"
DB Bench presses
Ring row
Strict TTB (Knee raises)

90" Rest

6' AMRAP
Shuttle one leg jumps (one way L, return R) / Row

90" Rest

6x 45"/15"
DB Bench presses
Ring row
Strict TTB (Knee raises)


* Half start with cardio, half with strength.

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