Bootcamp 9-30-16

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CrossFit Lifted – Bootcamp

Metcon (2 Rounds for time)

2 sets:

400m run

Rest 1 minute

Metcon (AMRAP – Reps)

15 minute ascending ladder:

3 KB Swings (choose weight)

3 box jumps (mod with step ups)

3 calorie row

6 of each,

9 of each,


Up by 3, as high as you can go in 15 minutes

Score is total reps

Cash out

2 sets:

100m farmer carry (HEAVY)

Rest 60 seconds

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