Bootcamp 9-6-17

September 4, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (No Measure)

5 sets:

15 KB Swings (choose weight)

30 second plank hold

Rest 1 minute

Metcon (7 Rounds for reps)

EMOM 21:

1) 20 second assault bike for calories

40 second rest

2) 20 seconds of burpees

40 seconds rest

3) 20 seconds of rowing for calories

40 seconds of rest

Metcon (Weight)

3 sets:

100m farmer carry (choose weight)

Rest 1 minute

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