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CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

Ski Erg 3 minutes

2 rounds:

5 HRPU

5 Knees to Chest

10 Side Steps with band

15 Ab Mat Sit ups

Weightlifting

Bench Press (10-8-6-4-2)

Bench Press (10-8-6-4-2)

Metcon

Metcon (Time)

400m Run/500m row

then…

5 rounds:

5 Thrusters (95/65)

5 Pull Ups

5 Push Ups

5 Power Snatch (95/65)

5 K2E

5 SDHP (95/65)

5 HSPU

after 5 rounds then

400m Run/500m Row

Score= Time