CrossFit / CrossFit Express

Strength
Zero Bounce Deadlift 4x4

Scaled: ramp up
Rx: @ 72.5-82.5%
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Conditioning
3 Rounds (TC: 15')
21 Overhead Squats
21 Bar Facing Burpees

Scaled: 20/30kg
Rx: 30/43kg

Extra (TC: 10')
30-50 Strict HSPU
Each break, complete 30 Double Unders

Bootcamp

Kang Squats
4 sets, 6 reps @Tempo 32X1
**light to moderate weight

*3 sec down, 2 sec hold at the bottom, stand fast up, 1 sec pause on top
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For time (TC: 15')
25 boxjumps
50 KB swings (adv. Power swings)
100 Goblet squats
50 KB swings (adv. Power swings)
25 box jumps

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