Bootcamp 9-23-16

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CrossFit Lifted – Bootcamp

Metcon (Time)

For time:

Run 400m without stopping

Metcon (AMRAP – Rounds and Reps)

20 min. AMRAP:

50m sandbag bear hug (1-2 bags)

10 SB Bearhug squats

50m sandbag bear hug

10 SB squats

10 cal assault bike ride

NOTE: if you cannot squat with the sandbag, you may drop the sandbag at the 50m mark and do air squats as a modification.

Metcon (Weight)

2 sets:

200m front rack sandbag carry (same weight as Wednesday)

Rest 90 seconds

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