Bootcamp 11-28-16

CrossFit Lifted – Bootcamp

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

100m run

25 elbow jacks

Metcon (3 Rounds for reps)

Every Minute on the Minute for 24 minutes:

1) 30 second max effort air squat

30 second rest

2) 30 second max effort HR Push-up

30 second rest

3) 30 second max effort assault bike

rest 90 seconds, repeat until completion.

These should be ALL OUT EFFORTS. No pacing. You are getting plenty of rest between each station.

Score is total air squats, total push-ups, and total calories on the assault bike.

Metcon (Weight)

2 sets:

Bodyweight+20 pound sled pull x 100m

Rest 1 minute

No stopping.

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