CrossFit / CrossFit Express

Strength
Back Squat
3x7

Scaled: ramp up
Rx: @70%
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Conditioning
For Time (TC: 12')
Run 400m
30 Thrusters
Run 400m
20 Thrusters
Run 400m
10 Thrusters

Scaled: 15/20kg
Rx: 20/35kg

Extra
For Time
10 Muscle Ups
Row 500m
10 Muscle Ups

*burpee C2B if you don't have MU's yet

Bootcamp

Rope Climb

Learn technique
then
EMOM 6'
1 Rope climb

Scaled: 2x Lying to standing pos.uses the rope.

*Up to 3 people can share 1 rope.
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Partner WOD (TC 12')
Complete

40x 10m Partner shuttle runs (I go-You go, clap the hands)
40 Burpees over Partner
40 Partner WBS
40 Partner claps in push-up pos.
40 Sync.Air squats
40 Knie raises
40 Cal row

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Weightlifting -> check Tuesday's WOD

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