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.