April 16th Class Program

CrossFit
A) Bench Press
4×12-15 @ 21X1
Rest 90s-2min between sets

B) 10min EMOM
1st: 10-15 Toes to Bar
2nd: 10-15 HSPU or DB Push Press

C) 5 Sets @ Tough but Sustainable Effort
30 Double Unders
8 Hang Cleans @ 95/65lbs
8 Box Jumps w/ Step Down @ 24/20′
Rest 60s
8 Burpee Box Jump Overs @ 24/20′
8 Thrusters @ 95lbs
Rest 60s

Bootcamp
A) 4 Sets @ High Effort
2min Row/Bike/Ski
12-15 DB Bench Press

B) 10min EMOM
1st: 10-15 Toes to Bar
2nd: 10-15 DB Push Press

C) 5 Sets @ Tough but Sustainable Effort
30 Double Unders
8 DB Hang Cleans @ 45/25lbs per hand
8 Box Jumps w/ Step Down @ 24/20′
Rest 60s
8 Burpee Box Jump Overs @ 24/20′
8 DB Thrusters @ 45/25lbs per hand
Rest 60s