Bootcamp
CrossFit Loyalty – BootCamp
Metcon (No Measure)
EMOM x 20 MINUTES
MIN 1 – :45 Cal. Row
MIN 2 – :45 Burpees
MIN 3 – :45 Alt. Step-Ups
MIN 4 – :45 Flutter Kicks
EMOM x 20 MINUTES
MIN 1 – :45 Cal. Row
MIN 2 – :45 Burpees
MIN 3 – :45 Alt. Step-Ups
MIN 4 – :45 Flutter Kicks
Build to a Heavy (3 Sec Pause)
For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups
4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Wall Balls
Work up to a heavy set of 3
Teams of 3, 30 Min Cap:
7/5 Calorie Assault Bike
10 Medball Squat Jumps (20/14)
5 Power Clean and Jerks
**
1st 6 Rounds – 95/65
2nd 6 Rounds – 115/85
3rd 6 Rounds – 135/95
4th 6 Rounds – 155/105
**
Partners cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.
Teams of 4
25 Min AMRAP
300m Run
Cal Row
Cal Bike
Double Unders
One person on the rower, one person on the bike, one person on the DU’s. When the person Running comes in, they all rotate. Each 300m run completed will count as 15 reps.
1 Mile Run
50 DB Snatches (50/35)
400 Meter PlateRun (45/35)
30 Pull-Ups
20 Burpee Box Jumps (24″/20″)
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Rx 115/85
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
5 Rounds:
400m run
20 Alt KB front rack reverse lunges
40 Russian twists
3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row