CrossFit / CrossFit Express

Strength
Squat Clean
6x3 @ 70-75%
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Conditioning
AMRAP 3:00 x 3
Rest 3:00
Row 450/500m
Max DB Thrusters

2 DB each 5 to 22,5 kg

Extra
For Completion
9-1
Bodyweight Bench Press (unbroken sets)
Transition/Rest as needed

Bootcamp

For time (TC 16')

Row 800/1000m
10 wall walks
15 empty barbell good mornings
Row 800/1000m
100 shoulder taps (in push-up posotion)
15 empty barbell good mornings

*Half of the class start on Wall walks


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In teams of 2

Max partner sit-ups in 2 min

then

Max partner WBS in 2 min

then

Max plate step-ons in 2 min
(everyone has its own plate, jump up with both legs at the same time)
(score is per team)




Gymnastics -> check Wednesday's WOD

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