0900 Boot Camp
W/U:
3711
30-20-30
WOD:
50 Squats
20 Knees to Elbows
30 Pushups
50 Abmats
400 yd Run
As many rounds in 20 min
3 Rounds and some Squats
1000 Crossfit
W/U:
3711
30-20-30
WOD:
Barbell Thrusters (55 lbs)
Pushups
Rest 2:00 between sets
Set 1: 21, 15, 13
Set 2: 18, 12, 10
Set 3: 15, 9, 7
Set 4: 12, 6, 4
Set 5: 9, 3, 1
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