CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

6 minute

100m row

10 Barbell or PVC Cleans

10 Barbell or PVC Front Squats

10 Barbell or PVC Jerks

Weightlifting

10 minutes to find your Clean & Jerk 1RM

Metcon

Metcon (Time)

3 Rounds:

400m Run (500m Row)

15 Hang Cleans (95/65)

15 Shoulder – 2 – Overheads (95/65)

RX+ (115/85)