11/19/15 – Thursday

CrossFit                                                                 Boot Camp
Warm Up                                                                Warm Up
Burgener warm up                                                 2 min jump rope
–                                                                               25 jumping jacks
Skill                                                                         15 sit-ups
3 x 5 OHS @65%                                                    10 push-ups

WOD                                                                       Workout
every 30 sec for 10 min                                         3 rounds:
1 squat snatch                                                        20 toe touches
1 hang snatch                                                         20 med ball cleans
*5 min to set up/rest                                               20 supermans
10 min AMRAP                                                        20 med ball cleans
2, 4, 6, 8, etc                                                            20 Russian twist (2 count)
OHS  (95/65)
box jump  (24/20)

Cool Down                                                              Cool Down
STRETCH!                                                               STRETCH!