CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

Make-up Strength Work/Technique (5-4-3-2-1)

Make-up any strength work you missed this week OR pick a movement that needs improvement and practice technique work.

Metcon

Metcon (AMRAP – Reps)

30 Minute AMRAP w/ partner

P1 Runs while P2 completes round of work. P1 returns and P2 runs. P1 continues where P2 left off.

400m Run (sub 500m row if bad weather)

15 Power Cleans (135/95)

30 T2B

45 Wall Balls (20/14)

1 rope climb

15 Power Snatch

30 Sit ups

45 KBS (24/16)

1 rope climb

score = reps

Weight used for power cleans should be used for power snatch so adjust if needed and use weight for both.