Bootcamp 1-3-18

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CrossFit Lifted – Bootcamp

Metcon (No Measure)

3 sets:

50 flutter kicks

20 DB Snatches (choose weight)

Move through all three sets, no specified rest

Metcon (3 Rounds for reps)

30 minute EMOM:

1)30 seconds max effort assault bike calories

30 seconds rest

2) 30 seconds KB Swings (choose weight)

30 seconds rest

3) 30 seconds max effort burpees

Score is total calories, total KB Swings, and total burpees.

Metcon (No Measure)

3 sets:

5 rope planks

Rest 60 seconds

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