CrossFit Lifted, CrossFit Lifted South – Bootcamp
Metcon (Weight)
EMOM 5:00
7 Dumbell Front Squats
Choose a weight heavier than last week.
Metcon (5 Rounds for reps)
Every 5:00 for 25:00
4:00 AMRAP
400m Run or 500m Row
30 KB Goblet squats
Max effort Burpees in remaining time
1:00 REST
Score is total burpees completed for each round (5 separate scores).
Metcon (No Measure)
3 Sets:
25 Weighted Sit-ups
1:00 rest