CrossFit / CrossFit Express

Strength
Find 1RM Front Squat
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Conditioning
For Time (TC: 14')
40 Deadlift
30 Front Squats
20 Hang Power Cleans
10 Squat Snatch

Scaled:
35/52kg
33/48kg
30/45kg
25/40kg
Rx:
52/84kg
50/75kg
48/70kg
43/62kg

Extra
For Reps
Every 3:00 for 12:00
500m/450m Row
Max Bar Muscle Ups
Score is total BMU

Scaled: burpee C2B

Bootcamp

AMRAP - 21 minutes
400 meter Run
21 Push-Ups
15 Box Jumps
9 Pull-Ups
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Double TABATA

Hollow hold
Arch hold
V-Ups
Side plank Hipe raise L
Side plank Hipe raise R
Toe touches
"Star"-Plank hold
Bycicle

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Gymnastics -> check Wednesday's WOD

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