Bootcamp 10-24-16

October 22, 2016 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (1 Rounds for time)

5 sets:

200m run

Rest 1 minute

Note your total time, minus 4 minutes (rest time). These should be hard efforts.

Metcon (Weight)

3 sets:

25 weighted situps

Rest 30-45 seconds

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

12 wallballs (choose weight)

6 burpees

12 calorie row

Metcon (Weight)

200m sled pull+front rack sandbag carry (3/4 bodyweight + 10-15 pounds)

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