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CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

20 sec/10sec x8

Assault Bike

Stretch and roll

Weightlifting

Front Squat (5-4-3-2-1)

Metcon

Metcon (Time)

3 rounds:

30 DUs

15 DL (225/155)

30 DUs

15 HSPU

Substitute 40 Singles and 15 HRPU

Afterbash:

Farmer’s Carry down and back

Plank for 1:00