CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Back Extensions

10 Barbell Ab Roll outs

15 Air Squats

15 Ring Rows

Weightlifting

Deadlift (10-8-6-4-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

21 minutes

5 min AMRAP

3 Deadlift (185/125)

7 DB Push Press (40/25)

9 Burpees

rest 3 min

5 min AMRAP

5 Deadlift

9 DB Push Press

11 Burpees

rest 3 min

5 min AMRAP

7 Deadlift

11 DB Push Press

13 Burpees

Score = Rounds + Reps