Bootcamp 6-3-16

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CrossFit Lifted – Bootcamp

There is an extreme heat warning for today. We will do our best to keep the box cool, but make sure you a hydrating throughout the day to prevent injury.

Metcon (Weight)

6 min EMOM:

1) 20 KB Swings (choose weight)

2) 40 seconds of flutter kicks

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

5 push ups

10 weighted situps

15 air squats
Compare today’s results to 3-28-16 and use the same weight and modifications for an accurate comparison.

Metcon (Time)

15 calorie arms only assault bike ride

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