Bootcamp 2-8-17

February 7, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (Weight)

EMOM 6:

1) 15 box stepovers (choose dumbbell weight)

2) 45 second plank hold

Metcon (4 Rounds for reps)

EMOM 20:

1) 50 ft shuttle sprint for 30 seconds (every 50 feet counts as a rep)

2) KB Swings for 30 seconds (choose weight)

3) wallballs for 30 seconds (choose weight)

4) burpees for 30 seconds

Total score for each movement. Example:

1) total 50 ft sprints

2) total Kb swings

3) total wallballs

4) total burpees

Metcon (Weight)

100m sled pull (same weight as Monday)

Immediately into

100m farmer carry (same weight as Monday)

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