3
Dec
Monday bootcamp
CrossFit Pally – Bootcamp
Weightlifting
Thrusters
4 sets
(full squat depth) (move up weight accordingly, only if you’re achieving full squat depth)
12
10
10
8
2 minute break in between
Metcon
30 minute cap
10 box jumps (add 4 every round)
10 kb swings (add 4 every round)
10 burpees (add 4 every round)
10 goblet squats (add 4 every round)
10 amsus (add 4 every round)
4 down and back sprints (add 1 every round)
In between your travels knock out 1000 meters on the rower. (You can start here, do it in parts or finish towards end. Just get it done.
