CrossFit / CrossFit Express

Strength
Squat Clean
7x1 @ 80-90%
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Condtioning
3 Rounds TC 13'
8 Burpee Box Jump Overs
12/16 Calorie Row
8 Burpee Box Jump Overs
Rest 2:00

scaled and Rx: 51/61 cm

Extra
Back Rack Walking Lunge Steps
5x10
Heavy AF

Bootcamp

For time (TC 15')

600m run
12 Pull Ups
12 Double DB Box step overs
400m run
12 Pull Ups
12 Double DB Box step overs
200m run
12 Pull Ups
12 Double DB Box step overs

Max burpees in remaining time
(Score is total burpees)

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Alternating EMOM 12'

Back extentions
TTB / Knee raises
Plank
Arm heulers


Gymnastics -> check Wednesday's WOD

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