CrossFit Lifted – Bootcamp
20 ball slams (choose weight)
Metcon (10 Rounds for calories)
30 seconds of assault bike for calories
Rest 90 seconds
NOTE: these need to be HARD efforts because of the way the work to rest ratio is designed. If you are not EXTREMELY tired when this is done, you didnt do it right.
Metcon (No Measure)
200m front rack sandbag carry (use a med bell if sandbag is too heavy)