Friday

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FRIDAY

 

BootCamp

 

1. 5 Minute AMRAP
ME Forearm Plank
Every break perform 10 jumping squats. Rest as needed

 

2. 5 Rounds
15 Box Jumps 24/20 (full stand)
15 Push Press 65/45

 

3. Row 500m AFAP, absolute SEND IT

 

 

CrossFit

 

 

Strength : Split Jerk
Find a 1 rep max

 

 

WOD : 20m AMRAP
5 Overhead Squat 135/95
10 Lunges
35 Double Unders

 

S : 65/45, 70 Singles
L1 : 95/65, 70 Singles or 20 Double unders

Rx+: OH Lunges

 

 

The Program

1. Class Work

2. Deadlift
3-3-3-2-2-2

 

3. Row 10 minutes @ 90%