CrossFit
Warm Up, Amrap 8 Mins Teams of 2 1:1 per move
10 Cal Row
10 Wall ball light
10 Hollow rocks
10 Cossacks + 5 hindu
Snatch Complex
2 Snatch High pull + 2 Hang Power Snatch + 1 Power Snatch
4 Rds for Reps
1 Min Deadlifts *MD
1 Min Burpee Over the Bar
1 Min DB Box step Overs
Endurance Bootcamp
Rowing Intervals
1 x 500m on 3:30
2 x 300m on 2:30
3 x 100m on 1:30
EMOM 16 Mins
1 - 15 Plate Ground 2 Overhead
2 - 8 Burpee Box Jump
3 - 15 Hollow Rocks
4 - 8 Shoulder Tap Push up
