Bootcamp 2-20-17

CrossFit Lifted – Bootcamp

Metcon (No Measure)

3 sets:

Back to back med ball passes with a partner x 20 reps each direction (choose weight)

Rest 30 seconds

Metcon (No Measure)

2 sets:

30 seconds of flutter kicks

30 seconds of rest

Metcon (2 Rounds for calories)

Against a 10 minute running clock:

Run 400m

50 foot walking lunge

15 burpees

Max calorie assault bike with remaining time.

Rest 3 minutes, then repeat.

Score is total calories biked.

Metcon (Weight)

3 sets:

100m reverse sled pull (same weight as last week)

Rest 60 seconds

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