Bootcamp 1-15-18

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CrossFit Lifted – Bootcamp

Metcon (No Measure)

3 sets:

25 Russian twists

25 second plank hold

Rest 45 seconds

Metcon (Time)

5 rounds for time:

300m row

15 wallballs (choose weight)

20 DB Snatches (choose weight)

15 burpees

23 minute cap.

Metcon (Weight)

3 sets:

Standing single-arm dumbbell press x 7 reps each arm

Rest 90 seconds

Choose a weight that is challenging to complete 7 reps with.

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