CrossFit Lifted – Bootcamp
Metcon (Weight)
5 sets
8 Goblet squats (with heavy KB)
1:00 Rest
Weight should be heavier than previous weeks. Goal should be positioning and good form. Assist with boxes/wallballs below athlete to achieve depth
Metcon (AMRAP – Reps)
EMOM for 24:00,
1. :30 Box jumps/step ups + 2 burpees
2. :30 Wallballs + 2 burpees
3. :30 Assault Bike + 2 burpees
Score is total reps completed (not including burpees). Athletes perform movements for 30 seconds. At :30, they will stop that movement and complete 2 burpees before the next round starts.
Metcon (Weight)
3 sets:
25 weighted sit-ups (choose weight)