Bootcamp 3-24-17

March 23, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (No Measure)

6 minute EMOM:

1) 15 American KB Swings (all the way overhead)

2) 30 seconds of flutter kicks

Metcon (AMRAP – Rounds and Reps)

Bootcamp 17.5:

15 minute AMRAP:

9 med ball thrusters (choose weight)

35 singles (or 20 jumping jacks)

At the 20 minute mark:

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

500m row

10 burpees over the rower

Metcon (No Measure)

3 sets:

30 seconds of elbow jacks

30 seconds of rest

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