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CrossFit Boone – CrossFit


Warm-up (No Measure)

Coach’s Choice


Make-Up Strength Work (5-4-3-2-1)

Your chance to work on anything you missed this week.


Metcon (Time)

Partner for Time

400m Relay Run

20 rounds (alternate rounds until 20 are complete):

5 DL

5 Hang Power Cleans

5 Front Squats

Start with 95/65

Weight will be added at rounds 4,8,12

Round 4: 125/85

Round 8: 135/95

Round 12: 155/105

P1 will run then P2 runs 400m. P2 returns then team starts 20 rounds. When P2 completes last round (20) P1 runs 400m then workout ends when P2 completes 400m run.

Bad weather sub 400m Row.