Bootcamp 6-10-2019

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CrossFit Lifted, CrossFit Lifted South – Bootcamp

Metcon (Weight)

E2MOM 10:00

2 Devil’s Press

6 DB Box Step Overs

Metcon (AMRAP – Reps)

12:00 AMRAP:

2-4-6-8…etc. ascending reps of

Burpees to a target


Rest 2:00, into

Metcon (AMRAP – Reps)

Metcon (Reps)

11:00 AMRAP

Using the final rep count of the last round you completed before.
For example, if the last round you finish in the first 11:00 AMRAP is the round of 9 (completed both 9 burpees and 9 air squats), then you would do the second 11:00 AMRAP as: 9 Burpees to a target and 9 Wallballs.

Metcon (No Measure)


Tabata (4 sets each, alternating)

Flutter Kicks

Plank Hold

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