Bootcamp 10-18-2018

October 17, 2018 jkwuest No comments exist

CrossFit Lifted South – Bootcamp

Metcon (Weight)

3 Sets:

2 KB Thrusters (One KB in each hand)

100ft KB Farmer Carry

2 KB Thrusters (One KB in each hand)

1:00 Rest
Use same weight for Thrusters and Farmer Carry

Metcon (AMRAP – Reps)

6:00 AMRAP

1, 2, 3, 4, … etc. reps of:

KB swing

KB front rack lunge

Then, @ 7:00…

Metcon (Time)

4 Rounds For Time (10:00 CAP)

# of reps of last completed round in AMRAP
4RFT Example: if you finish AMRAP by completing the round of 5, then your workout will be 4 RFT of 5 KB Swings & 5 KB FR Lunge.

0:00-6:00 AMRAP

6:00-7:00 Rest

7:00-17:00 4RFT

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