boot camp

CrossFit Pally – Bootcamp

Weightlifting

Single Leg Posted RDL (3×8 per leg)

Using 2 KBS, one leg posted on the wall at 90 degree angle

Sumo Deadlift (4×6)

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

9″ AMRAP

10 Alt. Pistols

10 Burpee hands on box jump overs

10 DL at 60% 1RM

B.: Metcon (Time)

For time:

22-18-14-10

Plate Ground to Overhead

Tuck Crunch

Burpees

–in between each round, sprint down and back–