CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

3 minutes of Bike – Easy

rest for 2 minutes then…

500m Row all out effort – record your time on the white board

Stretch and work with PVC

Weightlifting

Power Clean (5-5-3-3-1)

Metcon

Metcon (AMRAP – Reps)

17 minute WOD

3 minute AMRAP

3 Power Cleans (115/75)

6 Push Ups

9 Air Squats

Rest 1:30 (add weight)

3 minute AMRAP

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

Rest 1:30 (deload)

3 minute AMRAP

3 Deadlifts (115/75)

6 Hang Power Cleans

9 Push Jerks

2:00 (longer rest – add weight)

3 minute AMRAP

3 Deadlifts (135/95)

6 Hang Power Cleans

9 Push Jerks