Bootcamp 7-18-16

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CrossFit Lifted – Bootcamp

Metcon (No Measure)


1) 30 second hollow hold

30 second rest

2) 30 seconds of rope planks (1 rope climb if you know how to already)

Metcon (1 Rounds for reps)

Every 3 minutes for 21 minutes:

1) 12 box step overs (choose weight)

2) 150m row

3) 8 burpees

Max score is 21, with your score being the amount of minutes succesfully completed.

Metcon (Weight)

600m sled pull (10#s heavier than last week)

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