Bootcamp 12-26-16

December 25, 2016 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (Weight)

Every 90 seconds, for 3 sets:

30 UB KB Swings

Plank until 1:15 mark

rest 15 seconds

Please note if you broke on any rounds

Metcon (2 Rounds for time)

Every 3 minutes for 24 minutes:

10 DB Front squats (choose weight)

10 pullups

100m run

Score will be your fastest set and your slowest set.

Metcon (Weight)

200m sled pull (10-15 pounds heavier than last week)

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