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6/12/19

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CrossFit Seek and Destroy – Bootcamp

Metcon

Metcon (No Measure)

12min. EMOM

Odd: 12/9 Cal Row

Even: Max DB Bench Press 50/25s+

12min. EMOM

Odd: 12/9 Cal Assault Bike

Even: 10 DB Deadlifts 70/50s

12min. EMOM

Odd: 100m Sprint/Plank for rest of minute

Even: 15 Slam Balls/Sand Ball toss over shoulder

With time remaining in class:

Increase one rep per round of

Push up and

Situp

1-1, 2-2, 3-3…………

How many did you do?

**Every other round is 12 pull-ups on the even #s. So you’re doing 3 rounds of pull-ups on each section. NO Rest between sections today. Gunna be a long grinder. Fancy yourself advanced on the cardio? Do 15/12 cals