Bootcamp 9-18-17

September 17, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (No Measure)

8 sets:

Tabata plank holds

Metcon (AMRAP – Reps)

9 minute EMOM:

1) 30 second ME jump rope/jumping jack

30 second rest

2) 30 second ME KB Swing (choose weight)

30 second rest

3) 30 second ME burpee

30 second rest

Total reps.

At the 12 minute mark:

Metcon (Calories)

Every 90 seconds for 10 sets (15 minutes):

Set one: 30 seconds max effort cal assault bike

Rest 60 seconds

Set two: 30 seconds max effort cal row

Rest 60 seconds

Total calories

Metcon (Weight)

Two sets:

200m overhead plate carry (choose weight)

Rest 1 minute

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