Boot Camp, CrossFit – CrossFit

5 year Party tomorrow @ 7pm. See you there!!!

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Warm-up (No Measure)

Warm Up


400m Jog

10 Medball Cleans

10 Push ups

Metcon (Time)

For Time(15min CAP)

100 Wallballs

* Every time you break Run 300m with medball
Coach Tip* Big sets! Do as many reps as possible in each set to eliminate how much you run. When you run, catch your breathe and come in with another huge set

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

30 Db Snatch

15 Dips

45 Dubs or 125 Singles
Coach Tip* Moderate weight on DB and make modification on dips as hard as possible to eventually get to the desired movement.

Metcon (No Measure)

Cool Down

Coach led stretches