CrossFit Boone – CrossFit
Weightlifting
Death By Back Squats (1, 2, 3…..)
Back squats (135/95)
**One rep on the first minute, 2 on the second minute, 3 on the third minute… Continue until you are not able to complete the prescribed amount of repetitions within that minute.
Metcon
Metcon (Time)
15-12-9-6-3:
Deadlifts (315/205)
Abmat Sit-ups
Box jumps (24″/20″)
**The deadlift should be heavy, but nowhere near your max. Pick a weight that challenges you, but not one that requires rest between reps.