Bootcamp 12-28-15

CrossFit Lifted – Bootcamp

Metcon (Weight)

Every 90 seconds, for 3 sets:

30 UB KB Swings (same weight or heavier than last week)

Plank until 1:15 mark

rest 15 seconds
Please note if you broke on any rounds

Metcon (2 Rounds for reps)

Every 3 minutes, for 24 minutes (8 sets):

7 DB front squats (choose weight)

7 pull-ups

100m run
Score will be your slowest round, and your fastest round

Metcon (Weight)

1200m sled pull (should be heavier than last week)

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