Bootcamp 7-18-16

July 17, 2016 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (No Measure)

EMOM 6:

1) 30 second hollow hold

30 second rest

2) 30 seconds of rope planks (1 rope climb if you know how to already)

Metcon (1 Rounds for reps)

Every 3 minutes for 21 minutes:

1) 12 box step overs (choose weight)

2) 150m row

3) 8 burpees

Max score is 21, with your score being the amount of minutes succesfully completed.

Metcon (Weight)

600m sled pull (10#s heavier than last week)

Leave a Reply