Wednesday bootcamp

CrossFit Pally – Bootcamp

Weightlifting

4×5 (each arm) Db bench press

superset with

4×5 (each arm) heavy db bent over row

Metcon

25 Minute Amrap

25 wall ball throws 20lb/14lb

5x down n back sprints

25 med ball slams

2x bear crawls (down and back twice in bootcamp room) (can modify with 2x :45 planks)

250 Jump Ropes or 50 Du’s ( can modify with 50 step-ups)