Bootcamp 10-16-17

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CrossFit Lifted – Bootcamp

Metcon (No Measure)

3 sets:

20 elbows jacks

Rest 20 seconds

30 second plank hold

Rest 20 seconds

Metcon (3 Rounds for reps)

24 minute EMOM:

1) 30 second assault bike for cals

2) 30 second DB push press (choose weight)

3) 75 foot bear crawl

Note: score is for total reps. Score number one is total assault bike calories, score number two is total DB push press, and score number three is total completed bear crawl rounds. Max score on the bear crawl is 8.

Metcon (Weight)

2 sets:

100m briefcase carry left arm

100m briefcase carry right arm (choose weight)

Rest 1 minute

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