Bootcamp 1-9-17

January 8, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (No Measure)

EMOM 6:

1) 30 seconds of elbow jacks

2) 45 second overhead hold using plate (10# minimum)

Metcon (AMRAP – Rounds and Reps)

20 minute ladder:

100m run

1 wallball (choose weight)

1 burpee

2, 2 3, 3 etc.

As high on the ladder as possible in 20 minutes, with a 100m run to begin each round.

Metcon (Weight)

2 sets:

100m farmer carry +sled pull (same weight on the carry, 10-15# heavier than last week on the sled pull)

Rest 60 seconds

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