CrossFit / CrossFit Express

Strength
Find 3RM Back Squat
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Conditioning
AMRAP 10 Minutes
3 Strict HSPU
9 Dual DB Thrusters
100m Run

Scaled: kipping or abmat - 7/10kg
Rx: 15/22,5kg

Extra
For Time
Row 3k

Bootcamp

For time (TC 20')
200m run
9 Double dumbell Shoulder press
9 SU
200m run
12 Double dumbell Shoulder press
12 SU
200m run
15 Double dumbell Shoulder press
15 SU
400m run
21 Double dumbell Shoulder press
21 SU
400m run
27 Double dumbell Shoulder press
27 SU
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Intervall 40'' on / 10'' off
Commandos
Plank
Mt. Climbers
Swimmer
Plank with KB Drag

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Weightlifting -> check Monday's WOD

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