Boot camp

IC CrossFit – Boot Camp

Teams of 4 – 4RFT
Start each team on the minute
If any team gets passed, 50 burpee penalty for the team
Team must stay together

Metcon

(AMRAP – Reps)

“Dead End”

AMRAP 3:

21 Deadlifts (155/105)

21 Over-the-Bar Burpees

Max Calorie Row in time remaining

Rest 3:00

AMRAP 3:

18 Deadlifts (185/135)

18 Over-the-top Burpees

Max Double Unders

Rest 3:00

AMRAP 3:

15 Deadlifts (225/155)

15 Over-the-Bar Burpees

Max Calorie Row in time remaining

Rest 3:00

AMRAP 3:

12 Deadlifts (275/185)

12 Over-the-top Burpees

Max Double Unders

Metcon

5 Tire Flips

30 sec. Battle Rope

400m Indian Run

50ft. Bear crawl

50ft. CRAB Walk

100 Med Ball Cleans. Total as a team. 20/16

On the Med Ball Cleans 1 Athlete does 1x clean the others do a squat rotate the ball