Bootcamp 4-16-18

April 15, 2018 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (No Measure)

3 sets:

25 Russian twists

25 second plank hold

Rest 45 seconds

Metcon (2 Rounds for time)

For time,

21-15-9

db power cleans (two dumbells, choose weight)

ball slams (choose weight)

Air squats

*complete 5 burpees at the end of every round (21, 15, and 9)

then, at @10:00:

For time,

15-12-9-6

db power cleans

ball slams

air squats

Complete 3 burpees at the end of every round (15, 12, 9 and 6)

20:00 cap

(2 separate scores, times)

Metcon (No Measure)

3 sets:

30 second front carry march Rest 30 seconds

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