June 22nd Class Program

CrossFit
A) Squat Clean
5×6 – Drop Each Rep
Rest 60s between lifts

B) Conventional Deadlift
5×6 – Rest 90s between sets

C) 15min AMRAP
15 Wallballs @ 20/14lbs to 10/9ft Target
12 Hang Cleans @ 75/55lbs
9 Cal Row/Bike/Ski

Bootcamp
A) 10min EMOM
Each Minute Complete:
6-8 KB Swings
6-8 Goblet Squats

B) 4 Sets @ 85-90%/Tough but Sustainable Effort
15 KB Deadlifts
30 Double Unders or 60 Single Skips

C) 15min AMRAP
15 Wallballs @ 20/14lbs to 10/9ft Target
12 DB Hang Cleans @ 45/25lbs per hand
9 Cal Row/Bike/Ski