Bootcamp

CrossFit Loyalty – BootCamp

Metcon (No Measure)

“On The 2:00” x 4 Rounds (24:00)

A) 12/10 Calorie Row, 7 DB Snatches, 7 DB OHS

B) 12/10 Calorie Row, 25 Sit-ups

C) 12/10 Calorie Row, 7 DB Thrusters, 7 Pull-ups
– Scale calories on the row if you need to, but try to keep it consistent through all 4 rounds! You should be getting this work done with about 10/15 seconds to rest

– DB OHS are to be done one arm at a time, so RD 1 will be 7 with your left, RD 2 will be 7 with your right, etc.

– Remember: if you can’t guide the DB to the ground it’s too heavy – don’t drop it! Also no bands for pull-ups 🙂 Use the barbell on the cage or do jumping pull-ups

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