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CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

3 Rds:

25 DUs

8 Box Jumps

25 DUs

8 Push Ups

Weightlifting

Deadlift (3-3-3-3-3)

Metcon

Metcon (Time)

1 Round:

800 m run or 1000m row

80 DUs

21 Deadlifts (95/65)

1 minute rest before moving to next 2 rounds..

2 Rounds:

400m Run or 500m Row

40 DUs

15 Thrusters (95/65)

1 minute rest before moving to next 3 rounds..

3 Rounds:

200m Run or 250m Row

20 DUs

9 OH Squats (95/65)

35 minute cap