Bootcamp 4-1-2019

March 31, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Bootcamp

Metcon (Weight)

4 Sets

10 DB Bicep Curls

10 DB Strict Press

1:00 Rest

Metcon (AMRAP – Reps)

4 Sets of

1:00 Max Effort Calories on Rower or Assault Bike

0:30 Max Effort Burpee Box Jump Overs

1:30 Rest

[2:00 rest, into]

Metcon (AMRAP – Reps)

4 Sets of

1:00 Max Effort Jump Rope Singles/Doubles/Jumping Jacks

:30 Max Effort DB Thrusters

1:30 Rest
Combine all reps into two separate scores: one score for combined Calories and BBJO, second score for Jump Rope and Thrusters.

Metcon (No Measure)

Cashout

3 Sets

25 Penguin Taps

50 Flutter kicks

1:00 Rest