Bootcamp 11-2-16

CrossFit Lifted – Bootcamp

Metcon (No Measure)

3 sets:

30 second hand plank shoulder taps

30 second rest

Metcon (No Measure)

3 sets:

30 second hollow hold

30 second rest

Metcon (AMRAP – Reps)

Every 5 minutes for 25 minutes:

20 KB Swings (choose weight)

10 burpees

ME calorie assault bike or rower until 4:00

Rest 1 minute

Score is total calories

Metcon (Weight)

200m sled pull (10 pounds more than monday, still without stopping)

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