MON - 11.4.2019

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CROSSFIT

- Skill -

Front Rack Mobility

- Strength -

Push Press
3 Rep Max

-15 Min Time Limit-

- WOD -

4 Rounds - 2 Min On/2 Min Off

AMRAP 1 - (RD 1 & 3)
12/10 Calories
6 Burpees
Max Effort Wallballs

AMRAP 2 - (Rd 2 & 4)
50 Double Unders
6 Burpees
Max Effort HSPU

L1: 15/12 Cal, 30/20, 75 DU, 4"/2" Deficit HSPU
L2: 12/10 Cal, 20/14, 50 DU, HSPU
L3: 12/10 Cal, 14/10, 25 DU or 100 Singles, 35/25 DB PP
L4: 10/8 Cal, 10/6, 50 Singles, 20/15 DB PP

BOOTCAMP

- Skill -

*Find a challenging height to jump to*

8 Min EMOM
Even - 5 Air Squats and 5 Jumps to Chosen Height
Odd - 12 Sit-Ups

- WOD -

For Time - 15 Min CAP
30 Box Step-Ups
15 Dumbbell Clean and Jerks
30 Box Step-Ups
15 Dumbbell Clean and Jerks
30 Weighted Box Step-Ups (DB or KB)
15 Dumbbell Clean and Jerks
30 Weighted Box Step-Ups (DB or KB)
15 Dumbbell Clean and Jerks