Bootcamp 6-19-17

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CrossFit Lifted – Bootcamp

Metcon (No Measure)

3 sets:

100m run

50 flutter kicks

15 kb swings (choose weight)

Rest 1 minute

Metcon (AMRAP – Rounds and Reps)

20 min. AMRAP:

5 jumping pullups

10 pushups

15 air squats

NOTE: if you are not getting to depth on your air squat, i want you squatting to a box. I am less concerned about speed in this workout (specifically this movement) and more concerned about quality.

Metcon (Weight)

5 sets:

100 ft. Front rack KB carry (choose weight)

Rest 1 minute

NOTE: if all of our kettlebells are too heavy, you may use dumbbells instead.

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