June 18th Class Program

CrossFit
A) Snatch
10 Sets; 3 Reps @ Moderate to Challenging Weight
Rest 60s between each set

B) Front Squat
5×8 @ 2111
Rest Exactly 90s between sets

C) For Time
30-20-10
Row/Bike/Ski
Hang Snatches @ 75/55lbs
Bar Facing Burpees

Bootcamp
A) 5 Sets
Every 2min Complete:
16 Alt Jump Lunges
12 Dual DB Hang Clean and Jerks

B) 4-5 Sets @ High Sustainable Effort
2min Row/Bike/Ski
10-15 Dual KB Front Squats

C) For Time
12-11-10-9-8-7-6-5
Row/Bike/Ski
DB Snatches
DB Facing Burpees