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CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

3 Rds:

250m Row

5 Burpees

10 Dips

15 Squat Jumps

Back Squat (3-3-3-3)

Weightlifting

Metcon

Metcon (Time)

For time:

27 Back Squat (from ground) (95/65)

27 Slam Ball Sit Ups

50 DUs

21 Back Squats (95/65)

21 Slam Ball Sit ups

50 DUs

15 Back Squats (95/65)

15 Slam Ball Sit ups

50 DUs

9 Back Squats (95/65)

9 Slam Ball Sit ups