Bootcamp 10-3-16

October 2, 2016 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (Weight)

3 sets:

30 second weighted wall sit (choose weight, can be single or double dumbbell or kettle bells, but must be in the front rack or shoulder position).

30 second rest

Metcon (Time)

Immediately into:

400m run (no stopping)*

*attempt to run a little faster than last week

Metcon (2 Rounds for reps)

10 min. AMRAP:

50 foot broad jump (walking lunge to modify for impact)

15 KB Swings (choose weight)

5 manmakers (choose weight)

Rest three minutes, then repeat.

50 foot broad jump counts as 1 rep.

Metcon (Weight)

200m sled pull +front rack sandbag carry (60% of bodyweight)

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