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bc

25
Apr

bc

CrossFit Pally – Bootcamp

Metcon

Goal of the day: Training at a very high intensity level. You have plenty of rest built in, so when you are working on your round you are going AHAP (AS HARD AS POSSIBLE or AS FAST AS POSSIBLE) Earn your rest, no lollygagging.

A.: Metcon (Time)

Each person completes 4 rounds total, one person does a round at a time.

10 burpees + 200m RUN

B.: Metcon (Time)

Each person completes 4 rounds total, one person does a round at a time.

250m row (scale to 200 if you row above a 2:10 pace) + 12 Back Rack Barbell Box step up and overs

C.: Metcon (Time)

Each person completes 4 rounds total, one person does a round at a time.

10 KB DL + 10 push-ups + 10 Barbell Push Press