CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

2 Rds:

1 minute Assault Bike

1 minute wall sit

1 minute plank hold in push up position

1 minute rest

Metcon (Weight)

Part A

Clean & Jerk Complex

15 minutes

5 sets of:

3 Hang Power Cleans + 1 Push Press

3 Hang Power Cleans + 1 Push Jerk

3 Hang Power Cleans + 1 Split Jerk

Post Load

Metcon

Metcon (Time)

Part B

For Time:

15-12-9-12-15

Alt DB Snatch (45/25)

Burpee Box Jump Overs (24/20)