8/5/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 10 MINUTES
P1-10 Wallballs + 10 Med ball Alt reverse lunges
P2- Plate Gun Hold

Rest 2 Min b/t AMRAPS’s

AMRAP x 6 MINUTES
P1-12 V Ups+6 Up Downs
P2-Overhead Plate Hold

Partner 1 completes 1 full round of the designated work while partner 2 performs the given static hold. Once partner 1 is finished, partners switch
FINISHER
WITH A PARTNER
1600M  Medball Run
P1-200m Medball run
P2- REST
Athletes run 200m at a time until they each run 4 times