7/11/2017


CrossFit SPEED – Bootcamp

Warm-up

400m run

10 jmp squats

10 tuck jumps

10 push ups

Metcon

team of 3

40 min Amrap

100 wall balls

20 Man Makers

100 Box jump overs

20 Man Makers

100 Alternating Dumbell snatches

20 Man Makers

100 calories

20 Man Makers

100 Dumbell ground to over head

20 man makers

One person is resting

One person working through reps

One person is always accumulating as many burpee over bar

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