Bootcamp 10-10-16

October 9, 2016 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (3 Rounds for time)

3 sets:

300m run

Rest 2 minutes

Record all three times. No walking.

Metcon (Calories)

7 sets:

30 second assault bike sprint for calories

30 second rest

Rest 2 minutes, then:

Metcon (AMRAP – Reps)

7 sets:

30 second Russian KB Swings (choose weight)

30 second rest

Metcon (Calories)

Rest 2 minutes, then:

7 sets:

Row 30 seconds for calories

Rest 30 seconds

Metcon (Weight)

200m sled pull (body weight)

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