Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run (find a buddy and stick with the entire time!)

Into…

AMRAP x 5 MINUTES (w/ empty barbell or PVC for bootcamp)

10 Stiff-Legged Deadlifts

10 Alt. Elbow Punches

5 Strict Press from the front

5 Strict Press from behind neck

10 Backrack Alt Step Back Lunges

Strength

Push Jerk (Heavy 5-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

BOOTCAMP:

6 Rounds:

12 DBL DB Strict Press

16 Alt Step Ups with Opposite Knee Up (no weight)

– rest 1 min between rounds –

Workout

Metcon (Time)

FOR TIME*

15-12-9-6-3

Deadlift (155/95)|(115/75) / DBL DB Deadlift (40/30)

Push Jerk / DBL DB Push Press (40/30)

*Complete a 200m Run after each full set.

(Score is Time)