27
Sep
Bootcamp 9/27/16
CrossFit Lake Mary – Bootcamp
“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