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PhysXtreme CrossFit 819 – Bootcamp Trial Class

Warm-up

Group warm-up with 8:30am CF class in upper gym.

Weightlifting

10MIN: Goblet Squat (5×5 Build-up to technically heavy 5 reps)

Superset with 10 seated band hip abduction.

Metcon

Metcon (Time)

6 Rounds

6 Burpees

1 Dog Sled

..

5 Rounds

7 Ball Slams

1 Dog Sled

..

4 Rounds

30 Battling Ropes

1 Dog Sled

..

3 Rounds

10 Box Jumps

1 Dog Sled

..

2 Rounds

200m Front Rack SB Carry // KB Farmer’s Carry

1 Dog Sled

..

1 Round

30 Burpees

1 Dog Sled