Fit Camp 

7' AMRAP 

3-6-9-12-15-... 

Hand release Pushups  

Goblet Squats (53/35#)

  

12' AMRAP  

3-6-9-12-15-...

Ball Slams (25/20#) 

Knee ups on pullup bar

Burpees

 

CrossFit 

Strength

Front Squat - 5-4-3-2-1-ME - Increase weight 1st 5 sets then drop to 135# on 6th set

 

Metcon 

3 RFT 

50 Double-unders  

35 Wall Balls

20 Burpees

5 Bar Muscle-ups  

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.