Bootcamp 3-31-17

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CrossFit Lifted – Bootcamp

Metcon (3 Rounds for reps)

3 sets:

Max effort unbroken flutter kicks

Rest 2 minutes

NOTE: “unbroken” means without stopping. If you stop or rest, you’re done.

Metcon (AMRAP – Reps)

Every 3 minutes for 36 minutes (3 sets):

Station 1: 30/20 calorie assault bike ride

Station 2: 10 burpees+25 wallballs (choose weight)

Station 3: 400m row

Station 4: 20 jumping pullups+15 hand release push-ups

If you are forced to modify or scale anything, please note it in your score. 1 point per completed station. Total of 12 points possible.

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