Bootcamp 12-2-16

December 1, 2016 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (Time)

5 rounds for time:

50 foot bear crawl

25 weighted situps (choose weight)

No one Escapes (the fun) A (AMRAP – Reps)

3 minute AMRAP:

Weighted box stepovers (choose weight)

Rest two minutes, then:

No One Escapes (the fun) B (AMRAP – Rounds and Reps)

3 minute AMRAP:

3 KB Swings (choose weight)

3 burpees

Rest 2 minutes, then:

No One Escapes (the fun) C (Calories)

3 minute AMRAP:

Calorie row

Rest 2 minutes, then:

No One Escapes (the fun) D (AMRAP – Rounds and Reps)

3 min AMRAP:

3 ball slams (choose weight)

3 HR Pushups

Rest 2 minutes, then:

No One Escapes (the fun) E (AMRAP – Reps)

3 min. AMRAP:

Wallballs (choose weight)

Metcon (Weight)

2 sets:

100m sled pull (bodyweight + 20)

Rest 1 minute

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