Bootcamp 10-30-17

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CrossFit Lifted – Bootcamp

Metcon (No Measure)

3 sets:

30 sit-ups

Rest 1 minute

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

200m row

10 calorie assault bike

30 second plank hold

50 foot bear crawl

200 ft. Med ball bear hug carry (40/30)

Metcon (Weight)

3 sets:

10 standing single-arm dumbbell presses each arm (choose weight)

Rest 1 minute

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