Strength & Conditioning

Strength
15 Minutes to Establish a 1RM Push Press

15 Minutes to Establish a 1RM Front Squat

Conditioning (Metcon Test – Aerobic Endurance)
“Nancy”
5 Rounds for time of:
Run 400m
15 Goblet Squats (Double Kettlebell)


CrossFit

Skill
15 Minutes to Establish a 1RM Power Clean

15 Minutes to Establish a 1RM Front Squat

Conditioning (Metcon Test – Aerobic Endurance)
“Nancy”
5 Rounds for time of:
Run 400m
15 Overhead Squats 45Kg/30Kg