12/12/2017


CrossFit SPEED – Bootcamp

Metcon (AMRAP – Rounds)

Paired bootcamp

30 min amrap

400m gun walk (alternating every 100m)

50 single arm db press

50 weighted sit ups 15/10lgs

50 wall balls 9/6kgs

800m run

50 goblet squats 24/16kgs

50 jumping pulse lunges

50 barbell bicep curls 20/15kgs

50 toes through rings

400m gun walk (alternating every 100m )

Warm-up (No Measure)

pair up

x2

10 synro burpees

10 syncro push ups

10 syncro squats

100m run together

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