CROSSFIT LIFTED

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WOD: WORKOUT OF THE DAY

Bootcamp 7-28-17

CrossFit Lifted – Bootcamp

Metcon (Weight)

3 sets:

20 ball slams (choose weight)

Rest 60

Metcon (10 Rounds for calories)

10 rounds:

30 seconds of assault bike for calories

Rest 90 seconds

NOTE: these need to be HARD efforts because of the way the work to rest ratio is designed. If you are not EXTREMELY tired when this is done, you didnt do it right.

Metcon (No Measure)

200m front rack sandbag carry (use a med bell if sandbag is too heavy)