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CrossFit Boone – CrossFit


Warm-up (No Measure)

4 rds:

10 cal Row, Bike or Ski Erg

10 Wall Squats (arms overhead facing the wall working on chest up, depth and overall form)

5 burpees

5 ring rows


Paused OH Squat (3-3-3-3-3-3-3)

Hold that bad boy for 5 seconds at the bottom!


Metcon (AMRAP – Reps)

9 min AMRAP

6 OHS (95/65)

6 Bar facing burpees

6 Sumo DL HP (95/65)