Bootcamp 9-28-16

September 27, 2016 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (No Measure)

3 sets:

20 seconds of hand plank shoulder taps

40 seconds rest

3 sets:

30 seconds of russian twists

30 seconds of rest

Metcon (Distance)

4 min. of sled pulls (men bodyweight, women 3/4 bodyweight)

Rest 2 minutes

Metcon (Distance)

4 min AMRAP:

Meters on the rower

Rest 2 minutes

Metcon (Calories)

4 min. AMRAP:

Calorie assault bike

Metcon (AMRAP – Reps)

Rest two minutes, then:

Max burpees in 4 minutes

Cash out

400m jog (no stopping)

200m front rack sandbag hold

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