June 19th Class Progam

Crossfit
A) Strict Press
4×8-10 @ 2111
Rest 60s between sets

B) Strict Pronated Pull-up
4×6-8
Rest 90s to 2min between sets

C) 30min @ 80%
15-20 Bent Over Barbell Rows @ 95/65lbs
800m Run
15-20 Hand Release Push-ups
800m Row/Ski (1 Mile Assault Bike)

Bootcamp
A) 15min @ 80%
4-6 Strict Pronated Pull-ups
12 Cal Row/Bike/Ski
8-12 DB Bench Press
12 Cal Row/Bike/Ski

B) 30min @ 80%
15-20 Bent Over Barbell Rows @ 95/65lbs
800m Run
15-20 Hand Release Push-ups
800m Row/Ski (1 Mile Assault Bike)