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CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

PVC/Barbell Work on Power Clean Technique

Weightlifting

10 min EMOM (1-3-1-3-1-3-1-3-1-3)

1 rep Push Jerk

3 rep Back Squat

Metcon

Metcon (Time)

20 Pistols (switch every rep)

then…

10 Power Cleans (115/75)

15 WB (20/14)

8 Power Cleans (125/85)

15 WB

4 Power Cleans (135/95)

15 WB

12 min cap

* set up weights to add on

Cash out:

100 DU’s or 5 minutes working on them