CrossFit
EMOM 15 Mins
1 - 12 Alt DB Clean & Press
2 - 12 Rev Flys
3 - 2 Hindu + 4 Spiderman + 6 Cossacks
Amrap 24 Mins, Teams of 2
100 Single KB Step Overs 24/16
100 Push ups
100 Empty Bat Over Head Squats
100 Abmats
Endurance Bootcamp
Amrap 10 Mins
200m Run
21 Thrusters
9 Pull Ups or Ring Rows
Rest 4mins
Amrap 10 Mins
21/15 Cal Row
15 KB Swings
9 Burpee Over the Rower
Rest 4mins
Amrap 10 Mins
10/7 Cal Airbike
10 DB Step Overs *1 DB
12 Alt DB Snatch
