Bootcamp 12-16-16

CrossFit Lifted – Bootcamp

Metcon (No Measure)

Tabata flutter kicks

8 rounds

Immediately into

Tabata bear crawl

4 rounds

Metcon (AMRAP – Reps)

EMOM 24:

1) Max effort air squats x 45 seconds

2) max effort assault bike x 30 seconds

3) max effort dumbbell push press x 30 seconds (choose weight)

Score is total reps. Note the weight used.

Metcon (Weight)

2 sets:

100m sled pull (same weight as wednesday)

Rest 60 seconds

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