CrossFit / CrossFit Express

Strength
EMOM for 12 Minutes
1 (Squat) Snatch

Scaled: ramp up
Rx: @70-80%
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Conditioning
AMRAP 16 Minutes
8m DB Front Rack Lunge Steps
3 Ring Muscle Ups
Alternate full rounds with a Partner

Scaled: 7/10kg - 8 toes to rings
Rx: 15/22,5kg

Extra
3-6-9-12-15-18-21
Toes To Bar
Complete a 12/15 Calorie Row after each set, NOT
including the set of 21.

Bootcamp

A) 8' EMOM

12 KB SDLHP + 10 push ups

B) 10' E2MOM

150/200m Row
20 Air Squats
Max Knee Raises (adv. TTB)
Every 2min, row 200 meters then perform 20 air squats then attempt as many toes-to-bar as possible. Score is total number of toes-to-bar reps.

C) 9' E3MOM

400m run
max dual DB thrusters

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