Bootcamp 1-7-2019

January 6, 2019 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Bootcamp

Metcon (4 Rounds for reps)

EMOM 16:00

1 – :30 Calorie Row + 2 burpees

2 – :30 KB Swings + 2 burpees

3 – :30 Plate G2O + 2 burpees

4 – :30 KB SDHP + 2 burpees
Score is total reps (Calories + KB Swings + G2O + SDHP) completed in each round

Metcon (Time)

Then @ 19:00,

For Time:

30 Cal Row

30 KB Swings

30 Plate G2O

30 KB SDHP

Metcon (No Measure)

3 sets

1:00 assault bike, ARMS only

1:00 assault bike, LEGS only

Leave a Reply