8/4/19

CrossFit Loyalty – BootCamp

Row Conditioning (1:40/0:20) (Distance)

9 Rounds:

1:40 on, :20 off

*Rest 2 min rest after round 5

*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

Record total meters.

Metcon (Weight)

Alternating On the Minute x 16 (8 Rounds):

Odd Minutes: 15/12 Calorie Bike

Even Minutes: “X” Power Cleans

Rounds 1-2: 5 Power Cleans

Rounds 3-4: 4 Power Cleans

Rounds 5-6: 3 Power Cleans

Rounds 7-8: 2 Power Cleans
Increase the weight every 2 rounds

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