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