Rize Nation CrossFit – J-town Boot Camp
Warm-up (No Measure)
EMOM x 2
1) jump rope
2) 20 air squats
3) 8 spider Man
4) jumping jacks
5) standing in place high knees
Rowing / Wall Sits
*Partner A will row 250m while Partner B performs a Wall Sit. Partners will switch every 250m.
*Each time either partner rests, so must the other. Least amount of rest possible!
*Teams finish once they have reached 2000m
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 MIN
10 Russian KB swings
10 Box Jumps/Step Ups