CrossFit / CrossFit Express

Strength
Touch and Go Power
Clean to Push Jerk
5x5 AHAP
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Conditioning
AMRAP 15 Minutes
3 Sandbag Cleans
6 Ring Dips
8m Sandbag Carry
*Alternating full rounds with a Partner

Scaled: green sandbags AHAP - banded
Rx: 45/70kg

Extra
3 Rounds
12/18 Calories on rower
18 Pull Ups

Bootcamp

10' AMRAP
10 DB push press
20m DB overhead walk
10 box jump overs

90" Rest

10' AMRAP
15 plate GTOH
20 plate OH alt. Lunges
10 burpees on plate

90" Rest

Core
6x 40"/20" (alternate movements)
lying leg lifts
hollow hold (adv. hollow rocks)
barbell roll outs (on knees)

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