Bootcamp 1-27-17

CrossFit Lifted – Bootcamp

Metcon (3 Rounds for weight)

3 sets:

10 manmakers (choose weight)

Rest 60 seconds

This is not for time. Try to start with a light weight and move up in weight each set.

Metcon (AMRAP – Rounds and Reps)

10 min ladder:

1 burpee

1 wallball (choose weight)

1 lunge

2, 2, 2

3, 3, 3

Etc.

As high on the ladder as possible in 10 minutes

At minute 15:00:

Metcon (Calories)

10 minute AMRAP:

Calorie row

Metcon (Weight)

200m farmer carry (same as Wednesday)

Immediately into:

Metcon (Weight)

200m sled pull (same as Wednesday)

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