Butts and Guts

CrossFit Pally – Bootcamp

Weightlifting

RDL 3×8 3 sec iso

Single leg GH Bridge 3×10 e sec iso

Metcon

8 deadlifts (60-70% 1rm) 8 otb burpees

7 dls 7 otb burpees…..all the way down to zero (take as long as you need) then right into rest of circuit:

100 sit-ups

800 m run

40 lunges (20 each leg)

80 kb sit n twists (40 each side)

800 m row

On turf 3 down-back bear crawls

(30 minute time Cap)

If you finish before the 30 min time-cap jump rope remainder of time.