Bootcamp

August 18, 2016 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Metcon (No Measure)

6 min EMOM:

1) 30 second flutter kick

2) 30 second ball slam (20/14)

Metcon (Calories)

EMOM 5

30 second max cal row

30 second rest

Metcon (1 Rounds for reps)

Rest 3 minutes, then:

EMOM 5:

30 second ME Wallball (choose weight)

30 second rest

Metcon (1 Rounds for reps)

Rest 2 minutes, then:

EMOM 5:

30 seconds max russian KB Swings (choose weight)

30 seconds rest

Metcon (Calories)

Rest 1 minute, then:

EMOM 5:

30 second max cal assault bike

30 second rest

Metcon (Weight)

2 sets:

100m sled pull+farmer carry (same weight as wesnesday)

Rest 90 seconds

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