CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

Tabata (20 sec on/10 sec off)

Air Squats

Ab Mat Sit Ups

Push Ups

Plank hold

Warm-up

Weightlifting

Warm-up (No Measure)

Tabata (20 sec on/10 sec off)

Air Squats

Ab Mat Sit Ups

Push Ups

Plank

Weightlifting

Push Jerk (5-4-3-2-1)

Metcon

Metcon (AMRAP – Reps)

3 x 5 min AMRAPS

1) 400m Row

then 8-6-4 of:

Box Jump Over (24/20)

KBS (24/16)

Remaining time max reps of Thrusters (95/65)

Rest 2 minutes

2) 400m Ski Erg

then 8-6-4 of:

Burpees

WB (20/14)

Remaining time max reps of Thrusters (95/65)

Rest 2 minutes

3) 400m Row

then 8-6-4 of:

OH Lunges (45/25)

Push Ups

Remaining time max reps of Thrusters (95/65)

Score = # reps of Thrusters