Bootcamp 9/27/16

CrossFit Lake Mary – Bootcamp

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“Frank the Tank” (3 Rounds for reps)

AMRAP 5:

Buy-in: 50 Wallballs (20/15#)

12 Deadlifts (185/135#)

12 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 35 Wallballs (20/14#)

9 Deadlifts (225/155#)

9 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 20 Wallballs (20/14#)

6 Deadlifts (275/185#)

6 Bar-Over Burpees

This was quite the comp for Frank for those that remember!! Just goes to show you can come back after anything!!

Comp Training

Metcon (AMRAP – Reps)

Midline

EMOMx12

5 supersets:

25 GHDSU

15 Weighted Hip Extensions

rest 2 mins between sets