Boot camp 11-18-16

CrossFit Lifted – Bootcamp

Metcon (No Measure)

3 sets:

30 second front rack stationary KB march (sub with dumbbells)

30 second rest

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

100 ft. Bear crawl

10 calorie row

10 calorie assault bike

10 KB Swings (choose weight)

100m run (no walking)

Metcon (Weight)

2 sets:

100m sled pull (3/4 bodyweight)

Rest 1 minute

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