CrossFit / CrossFit Express

Strength
Find 1RM Jerk from Blocks or Rack,
Then:
AMRAP 5 Minutes
Max Power Clean + Push Jerk

Scaled: ramp up
Rx: 50/75kg
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Conditioning
AMRAP 15 Minutes
12/18 Calories on AAB/rower
12 Toes to Bar
6 Sandbag Over Shoulder

Scaled: knee raises AHAP - AHAP
Rx: 45/70kg

Extra
2x 1.6km run

Bootcamp

Battle field (Teams of 4)
3 Pers. are working, 1 rest
(4 min per Field + 1' Rest)

Field 1:
Jump rope
Barbell bicep curls (15kg)
Box Jump over

Field 2:
Rower
Pull ups
Box Jump over

Field 3:
Battle rope
Plate OH Lunges
Box Jump over

Field 4:
Mt. Climbers
KB Swings
Box Jump over

Field 5:
Assult Bike
Slam Ball
Box Jump over

Field 6:
Rower (every 100m the team performs 3 burpees)
Knees 2 Ellbows
Box Jump over
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* Each team is counting, how many Sit-ups they complete in 4 min.
Total score is the total amount of Sit-ups in all Fields.

** Team A starts in field 1 -> after 4min moving to field 2 -> then to field 3.....
Team B starts in field 2 -> after 4min moving to field 3 -> then to field 4....

*** Number of fields can vary, depends on how many athletes are in a class

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