4
Dec
bootcamp 1204
CrossFit Pally – Bootcamp
Weightlifting
Box Squat (Barbell on back 5×5)
Box at parallel height
Superset these in between
10 Weighted glute bridges (barbell on ground)
10 Evil wheels
Metcon
Metcon (AMRAP – Rounds and Reps)
20″ AMRAP
20 Cals on machine (row/bike)
12 DL 55% max
20 Alt. DB Snatches
12 OH Plate Walking Lunge