Bootcamp 7-25-16

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CrossFit Lifted – Bootcamp

Metcon (Weight)

E2MOM 6:

100m run

15 weighted situps (choose weight)

Metcon (AMRAP – Reps)

10 min. AMRAP:

20 burpees

20 goblet squats (choose weight)*

20 box step ups (unweighted)

Rest 2 minutes

At the 12:00 minute mark:

10 min EMOM:

30 second max effort assault bike

30 second rest

*NOTE: if you are having trouble achieving depth, please use a small box or med ball as a target.

Score will total REPS (reps in amrap and cals on assault bike added together)

Metcon (Weight)

200m sled pull (10 pounds heavier than last week)

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