CrossFit / CrossFit Express

Strength
Touch and Go Power Snatch
5x5
(Heavier than last time)
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Conditioning
4 Rounds (TC: 10')
10 DB Squat Cleans (floor)
10 Chest to Bar Pull Ups

Scaled: 7/10kg - banded
Rx: 15/22,5kg

Extra
4 Rounds
HS Walk
"3 Cone Drill"
Rest as needed

*10 shoulder taps per side on HS (wall) if you can't do HSW yet.

Bootcamp

6' AMRAP
DU or SU / Run with MB

90" Rest

6x 45"/15"
Push up followed by 2 Shoulder taps
KB Front squats
Bicycle crunches

90" Rest

6' AMRAP
Run with MB / DU or SU

90" Rest

6x 45"/15"
Push up followed by 2 Shoulder taps
KB Front squats
Bicycle crunches

* Half start with cardio, half with strength.
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