1411

CrossFit

Warm Up
3 rnds
200 m run
15 kb swings
1o burpees

WOD
7 rounds
3 front squats at heaviest weight you can clean
7 L pull ups (if no L’s then 14 pull ups)

Recovery
4 x12
Air squats
V – ups

Bootcamp
Warm Up/SKills
20x
Squat
push up
sit up
pull up
sit up
jump rope

WOD
400m run
10 burpee
20 pull up
30 push up
40 sit up
50 squat

Cool Down
stretch
PVC Press x 30