CrossFit / CrossFit Express

Strength
Back Squat 5x2

Scaled: ramp up
Rx: @90%+
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Conditioning
5RFT (TC: 12')
Run 200m
10 Hang Squat Cleans

Scaled: 35/52kg
Rx: 52/70kg

Extra
10-8-6-4-2
Burpee Box Jump Overs
Bar Muscle Ups

Scaled: 51cm - burpee C2B
Rx: 51/61cm

Bootcamp

Front Rack Loaded Box Step Ups
4 sets, 8 reps per side

*light to moderate weight, focus on doing the movement as perfect as possible. Use 2 KB.
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3RFT (TC: 12')
240 SU (adv. 90 DU)
14/20 cal row
20 WBS

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Weightlifting -> check Tuesday's WOD

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