Bootcamp 2-21-18

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CrossFit Lifted – Bootcamp

Metcon (No Measure)

3 sets:

30 seconds of elbow jacks

30 seconds rest

30 second plank hold

30 second rest

Metcon (Time)

For time:

100/70 calorie row

9 minute cap.

At minute 12:00:

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

7 DB box step overs (choose weight)

7 burpees

At minute 22:00:

Metcon (Time)

100/70 cal assault bike

10 minute cap.

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