Bootcamp 6-29-18

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CrossFit Lifted – Bootcamp

Metcon (No Measure)

EMOM for 8:00

1. 8-10 rings rows

2. 8-10 pushups

Metcon (Time)

For Time: 40-30-20

Plate g2o

Weighted situps

Box jumps

400m run after each round

25:00 cap

* Recommended weight for plates is M: 35/25, W:15/10. Use the same plate for G2O and situps

** Modify box jumps with step ups

If you do not complete the workout, add a second for every rep to the cap time. 400m run is worth 8 reps (a rep every 50 meters).

Metcon (Weight)

400m OH plate carry

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