Monday’s WOD

Warm-up (all classes):

800 M Run or 1000 M Row

 

BootCamp

5 rounds for time of:

30 Double Unders

20 Air Squats

10 Burpees

 

CrossFit

Strength:

 

Back Squat (3 sec pause at bottom) 3-3-2-2-2

* Use the heaviest weight you can for each set. Rest as needed between sets.

 

Reverse Lunge Back Squat 5-5-5

*Use the heaviest weight you can for each set. Rest as needed between sets.

 

Behind The Neck Strict Press 8-8-6

*Use the heaviest weight you can for each set. Rest as needed between sets.

 

EMOM for 5 Minute:

12 Pistols (Alternating Legs)

 

Conditioning:

3 Rounds For Time:

200 M Sandbag Run

15 Burpees