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CrossFit Boone – CrossFit

Jerk Complex EMOM

12 Minute EMOM

Starting with the bar from the floor, we will perform:

1 Push Press

1 Push Jerk

1 Split Jerk

Athlete chooses weight.

Metcon (Time)

For Time:

21-15-9

Dumbbell Snatch

Calories on Bike

Directly into:

15-12-9

Handstand Push-Ups

Kettlebell Swings

20 Minute Cap