12/13/2019

CrossFit Loyalty – BootCamp

Using a running clock, athletes will have 5 minutes to establish max calories on a rower. Once the 5 minutes is up the metcon will start , minutes 5-20 ( 15 min amrap). As soon as the metcon ends, athletes will have 5 minutes to establish max Assault Bike Calories. Bike and Row can be switched to accommodate more athletes.

Metcon (AMRAP – Reps)

5 minutes to establish max rowing calories

Metcon (AMRAP – Rounds and Reps)

15 minute amrap

10 Squat clean wall balls

20 Single arm DB hang snatch (Moderate)

30 Lateral bar hops

10 Single arm DB thrusters (Moderate)

20 Sit ups

Metcon (AMRAP – Reps)

5 Minutes to establish max Assault Bike calories

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