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
