CrossFit

Strength/Skill

Bench Press 3×5 @ 70%

W.O.D.

Complete For Repetitions

5 minutes each station, 1 minute rest between stations

Station 1

Wall Balls 20/14

Station 2

Calorie Row (each calorie = 1 rep)

Station 3

Slam Balls 20/14

Boot Camp

W.O.D.

Complete For Time

2500 Row

25 Push Ups

25 Air Squats

25 Sit Ups

25 Jumping Lunges (each leg = 1, full hip opening at top)

2500 Row