09/17/2016


IC CrossFit – Boot Camp

Tomorrow is Tunnel 2 tower.
Info. On White Board. 5k run walk

Metcon (AMRAP – Rounds)

(20 minutes if complete whole workout)

If you run out of time-you are done.

Complete 4 rounds of: (in 10minutes)

21 plated OH walking lunges 45/25lb

7 regular burpees to be able to continue…

With any remaining time complete 3 rounds of: (with 5 additional minutes)

15 OH Squats 95/65

7 Bar facing burpees

With remaining time complete 2 rounds of: (with 3 additional minutes)

9 Squat Cleans (155/95)

7 burpee box jumps (24/20)

With remaining time complete

1 round of: (with 2 additional minutes)

21 burpee pull-ups

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