Bootcamp 1-9-17

Share on facebook
Share on twitter

CrossFit Lifted – Bootcamp

Metcon (No Measure)


1) 30 seconds of elbow jacks

2) 45 second overhead hold using plate (10# minimum)

Metcon (AMRAP – Rounds and Reps)

20 minute ladder:

100m run

1 wallball (choose weight)

1 burpee

2, 2 3, 3 etc.

As high on the ladder as possible in 20 minutes, with a 100m run to begin each round.

Metcon (Weight)

2 sets:

100m farmer carry +sled pull (same weight on the carry, 10-15# heavier than last week on the sled pull)

Rest 60 seconds

Share on facebook
Share on google
Share on twitter
Share on linkedin

Leave a Reply