07/02/2016


IC CrossFit – Boot Camp

If you think you cant, Your right.

Metcon (Time)

Team of 2: All runs will be in 200m segments. Each Athlete will run 200 then rest while the other runs.

1600m (8) rest 3 min.

1200m (6) rest 3 min.

800m (4) rest 2 min.

400m (2) done

Metcon (Time)

Teams of 4

1. 21 18 15 12 9 KB Thrusters (55/35)

2. 42 36 30 24 18 Cal. Row

3. 60 50 40 30 20 Med Ball sit ups 20/14

4. Hang from pull up Bar. Paired with Rower. If you come off the bar the rower must stop until you get back up on bar.

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