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CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

3 minutes on Assault Bike

30s Pigeon

30s Lizard

30s Hamstring Stretch

PVC Pas throughs

PVC Good Mornings

PVC Lat Stretch

Weightlifting

Back Squat (5-4-3-2-1)

Metcon

Metcon (AMRAP – Reps)

16m AMRAP

5 Hang Power Cleans (95/65)

5 Push Jerks

5 Back Squats

5 Lateral Bar Burpees

30 second rest

**Rest built in so athletes can go unbroken during sets

Score = Reps

RX+ =135/95