CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

Make Up what you missed this week (5-4-3-2-1)

Metcon

Metcon (Time)

Teams of 3-4…

2 Rds of:

Row 300m

30 KB Swings (24/16)

30 Wall Balls (20/14)

30 Box Jumps (24/20)

Partner 1 starts at row. As they finish partner 2 starts row then partner 3. You may not pass your team. They must finish the station before the next person goes.

Score: time

Cash Out: 40 Barbell Roll Outs or 2:00 plank hold