CrossFit
EMOM 9 Mins
1 - 15 Barbell Clean & Press
2 - 15/13 Burpee
3 - Rest
Strength Sumo Deadlift
7-7-7-7 start @ 50% normal deadlift
For Time , Teams of 2
22 Clean and Jerks *HD RPE 8.5/9
66 Wall Balls
44 Deadlifts *Same weight as C&J
66 Wall Balls
22 Clean and Jerks *HD
*ask coach if your not sure on weight
Endurance Bootcamp
2 x 400 M Rows
Dynamic Stretches
Every 90sec for 6rds
20m Plate Push
5 Clap Pushups
Amrap 15 Mins
10/8 Cal Bike
8 Pushup + 4 Bungee ( Half Burpee )
15 KB Swing
300m Run
8 Box Jump
12 DB Renegade Row
