CrossFit Lifted – Bootcamp
Metcon (No Measure)
Tabata (4 sets each)
1. Wall sit
2. Ring rows
Metcon (3 Rounds for reps)
8 min amrap
15 air squats
15 db push press 50 ft lunge
(2:00 rest)
7 minute amrap
10 wallballs
10 db snatch
100m run with wallball (3:00 rest)
6 min amrap
5 burpee box jump over
30 jumping jacks
* Score is total reps completed in each amrap (3 separate scores)
Metcon (No Measure)
2 Sets
100m OH plate carry
100m Farmer carry (use DBs) 1:00 rest