CrossFit / CrossFit Express

Strength
Find 5RM Deadlift
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Conditioning
For Time (TC 10')
4 Rounds
2 Rope Climbs
15 Power Snatch

Scaled: 8 banded strict pull ups - 15/20kg
Rx: 20/35kg

Extra
5 Rounds
:20 on AB/row/ski/bike
Rest 2:00
Score is Total Calories

Bootcamp

3RFT (TC 25')

600/700m Row
10x 10m 1 leg shuttle run (Switch legs every 10m)
30 WBS
20 MB Russian twists
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Gymnastics/Handstand Focus/W2

Work on getting your first steps on your hands
> improve balance and movement
> strict movements incorporated
> get comfortable being upside down

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