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CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

3 minutes on Assault Bike

Stretch & PVC Pipe warm up

Warm-up (No Measure)

3 minutes on Assault Bike

Stretch & PVC Pipe warm up

Weightlifting

Front Squat + Thruster Complex (1-1-1-1-1)

4 Front Squat + 2 Thrusters

Metcon (AMRAP – Reps)

12 min AMRAP

200m Row/250m row

2-4-6-8-10 (add 2 each round)

Sumo Deadlift High Pull (95/65)

Forward Front Rack Lunge

KBS (24/16)

Score = reps

Metcon