Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Into…

2 ROUNDS

5 Clean Deadlift*

5 Strict Press

10 Scap Pull-Ups or 10 Ring Rows

Into…

2 ROUNDS*

5 Hang Muscle Clean

5 Push Press

5 Push Jerk

* Use empty barbell for Crossfit, light dumbbells for bootcamp – Bootcamp to do 10 reps of push press vs. 5/5 Push Press & Push Jerk

Workout

Clean and Jerk (3-3-3-3-3)

Start light and work up to 80-85% (within 15 minutes)

BOOTCAMP:

15 Minute AMRAP

400 m run

12/12 Bent Over Rows (45/35)

15/15 Tricep Kickbacks (25/15)

:30 Forearm Plank with Alt. Leg Lifts

Metcon (Time)

FOR TIME*

21-18-15-12

Hang Clean and Jerks (115/75)|(75/55) or DBL DB Waist to Overhead (35/25)

Pull-Ups or Ring Rows

*100m Run After Each Full Set.

(Score is Time)

Optional Finisher