“The Bear”
5 front squat
5 press
5 squat
5 push press
5 lunges (per leg)
5 bent rows
as many rounds as possible in 20 minutes
** once you pick the weight up it doesn’t touch the ground till the end of the time**

7 rounds of
10 med. ball cleans
10 burpees
for time

250m run
50 ball slams
25 pullups
250m run
50 kb swings
25 ring pushups
250m run
50 wall balls
25 box jump burpees
250m run

Steel City CrossFit Hamilton Boot Camp Workout
400m row
30 wall balls
30 box jumps
4 rounds