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CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice.

Front Squat (4×8)

We will superset front squats and clean grip deadlift.

Record your heaviest front squat weight.

Clean Grip Deadlift. (4×8)

We will superset front squats and clean grip deadlift.

Clean grip means that both hands are in an overhand grip on the bar and your palms are facing your shins in the setup position.

Record your heaviest weight.

Metcon (Time)

3 Rounds:

10 Shoulder to Overhead (95lbs/65lbs)

12 Box Jump Overs (24″/20″)

30 Double Unders (60 Singles)

12 Calorie Row

10 Kettlebell Swings (24kg/16kg)

Shoulder to Overhead =

Strict Press

Push Press

Push Jerk

Split Jerk