CrossFit

Strength Clean & Jerk Complex

Every 2 Mins, 6 rds

2 Cleans + 1 Front Squat + 1 Push Jerk

Amrap 18 Mins, Teams of 2

400 m MB Run **1 Ball both run

50 Push Ups

30/25 Toe 2 Bar / L swings / Toes 2 Rings

10 Bar Muscle Ups / 20 Strict Pull Ups / Band

Endurance Bootcamp

3 Rds
300m Run
6 Spiderman Stretches + 10 Cossacks
10 Good Mornings

4 Min on, 1 Min Rest
1 - 30 Box Jumps + Max Cal Row
2 - 25 Burpee 2 plate + Max Cal Row
3. 40 Wall Ball + Max Cal Row
4. 30 DB Plank Rows + Max Cal Row