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CrossFit Boone – CrossFit


Warm-up (No Measure)

500m Row

3 rounds:

10 kipping swings

7 T2B

15 Russian Twist

10 Air Squats


Strict Press (4-4-4-4)

No dip with barbell


Metcon (AMRAP – Rounds)

15 min AMRAP

50 DUs

7 R Arm OH Walking Lunge DB (45/25)

7 L Arm OH Walking Lunge DB (45/25)

12 Push Ups

scored by number of rounds

RX considered:

weight prescribed

Arm is fully extended overhead – if DB comes down to rest on shoulder its not RX

Strict push ups – chest touches floor


lighter weight

please practice full extension

hand release push ups/knees with chest touching floor

single jump rope 3×1