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CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

Snatch Complex (5×1)

Snatch Complex:

Hang Snatch from Above the Knee

Overhead Squat

Snatch (Power or Full)

Metcon (AMRAP – Reps)

CrossFit Games Open Workout 18.1

20 Minute AMRAP:

8 Toes-to-Bar

10 Dumbbell Hang Clean and Jerks (50/35)

14/12 Calorie Row

The DB Hang Clean and Jerk is done with one single dumbbell and can be done alternating arms or 5 one the left arm then 5 on the right arm.