CrossFit / CrossFit Express

Strength
Deadlift 3x3 AHAP
-----
Conditioning
7 Rounds (TC: 18')
7 Power Cleans
9 Chest to Bar Pull Ups
7/11 Calories on AAB or Rower

Scaled: 30/43kg - banded
Rx: 43/62kg

Extra
2 x 6:00 on Ski Erg or Rower
Rest 4:00 Minutes
Score is total distance in meters

Bootcamp

Strength:
Back Squat - Learn Technique, then

Back Squat 4 x 5
Wall Walks 4 x 2
-----
For time (TC 12')

600m run
2' Plank
600m row
1' Wall - sit
60 Burpees

Comment