WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm

CFPB Bootcamp:
8:45am

Rowing w/ Ingrid:
6:30pm

WOD
15 mins to find a max clean
Then…
Every 2mins
Paused back squats
1×3 @ 75% (3s)
2×2 @ 85% (3s)
1×1 @ 90% (3s)
2×1 @ 95% (3s)
Max effort squats (no pause) @95%
Then…
5min AMRAP
10 KB swings 53/70
10 box jumps 24in

Extra Credit and Oly Extra Credit
“Hammer the Hammies”
3-5 rounds of:
Glut ham raises 8-10
Single leg RDLs 8-10 (each side)
Then
100 banded good mornings

CFPB CrossFit
Skill
EMOM 5mins
3 Hang squat clean

Strength
Every 90secs
*raising bar
Paused Back Squats (3secs)
3×3
3×2
3×1

Conditioning
10-9-8-7-6-5-4-3-2-1reps of
KB swings
Box jumps