CrossFit SPEED – Bootcamp
Warm-up
100m run x2
10 syncro squats
8 synco push ups
5 syncro burpees
Bootcamp
42 wall balls –300m run
42 dumbbell cleans —-400m row
42 pull ups ——–300m run
42 dumbbell deadlifts —-400m row
42 ring push ups ——300m run
42 box jump overs 400m row
42 knees to elbows 300m run
42 aks ——400m row
42 goblet squats —300m run
42 burpees——400m row
42 dumbbell snatches …300m run
42 weighted sit ups ——400m row
42 front rack dumbbell lunges —300m run
**team of 3 switching every 14 reps with every movement cannot sub in, team members have to complete 14 reps on every movement .
** Team must complete the run together, and the row must be completed how ever u like as long as everyone has a turn rowing each time.
** person B and C must be holding a plate weight over head while person A is working through there reps then change over.
