June 25th Class Program

CrossFit
A) Back Squat
10min EMOM
5 Reps @ 70-80% RPE

B) Snatch Complex
5 Sets @ Moderate to Challenging Weight
1 High Hang Snatch
2 Above the Knee Snatches
3 Snatches From Floor

C) For Time
Buy In: 40 Alt Step ups @ 24/20′ w/ 50/35lbs DB
4 Rounds
10 Alt DB Snatches @ 50/35lbs
5 Burpee Box Jump Overs @ 24/20′
Buy Out: 50/40 Cal Row/Bike/Ski

Bootcamp
A) 15min EMOM
1st: 8-12 Right Leg Rear Foot Elevated Split Squats
2nd: 8-12 Left Leg Rear Foot Elevated Split Squats
3rd: 8-12 Cal Row/Bike/Ski

B) 6 Sets @ High Effort
Every 2min Complete
6-10 One and Quarter Goblet Squats
10 Alt Jump Lunges
-EZ Row/Bike/Ski Until Next 2min

C) For Time
Buy In: 40 Alt Step ups @ 24/20′ w/ 50/35lbs DB
4 Rounds
10 Alt DB Snatches @ 50/35lbs
5 Burpee Box Jump Overs @ 24/20′
Buy Out: 50/40 Cal Row/Bike/Ski