BootCamp 3.4.19


The Compound CF – Boot Camp

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Metcon

Metcon (AMRAP – Rounds and Reps)

Warmup: Drills

Partner Up:
1 Person Rows
1 Person Completes 200m Farmer’s Carry
(alternating)

WOD: “Three” 8min AMRAP’s

1st AMRAP:

8 Burpees

15 Renegade Rows (can add dumbbells)

20 Crab Toe Taps

2nd AMRAP:

10 Squats

15 Plank Jacks

20 Alt Reverse Lunges

20 Step Toe Taps

3rd AMRAP:

10 Barbell Roll Outs

12 Skaters

10 DB Chest Press

16 Reverse Lunges

Categories: WOD

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