Boot Camp

RADD CrossFit – Boot Camp

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Metcon (Time)

Warm up: 3 sets

:15 second bike sprint

5 burpees

10 air squats

Workout: with a partner

1,000 meter row

4 rope climbs

30 kettle bell swings

80 kettle bell deadlifts

10 burpees

4 rope climbs

30 push ups

80 kettle bell lunges

10 burpees

4 rope climbs

30 pull ups

80 mountain climbers

10 burpees

1,000 meter row

Top of every 2 min each partner must complete 20 jumping jacks

Abs