Bootcamp 9-10-2018

September 9, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Bootcamp

Metcon (Weight)

EMOM for 5:00

7 Sandbag Squats
Bear hug position. Modify with 2 KBs in front rack position or with a smaller D-Ball.

Metcon (Time)

For Time (14:00 CAP):

25 Calorie Row

50 DB Hang clean and jerk

75 Airsquats

50 DB Hang clean and jerk

25 Calorie Row
Use one dumbell for clean + jerks, alternating, 25 each arm.

Metcon (Weight)

Cashout

3 Sets

100ft Gun walk w/ plate

1:00 rest
Recommended weights are 45/25. Scale as needed.

Gun Walk: https://www.youtube.com/watch?v=11rXJeBDYbU

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