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CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice.

Bench Press with 2s Pause on Chest (5×4)

On each rep, when the bar is on your chest, pause for 2 seconds before pressing the bar upwards.

This will be superset with a kettlebell overhead lunge.

Single Arm Overhead Kettlebell Lunge (5×12)

We are going to practice single arm overhead kettlebell lunges.

Choose one kettlebell at a moderate weight that you be able to hold up with a straight a over your head.

We’ll do 6 reps in each hand for 12 reps total.

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

300m Row

5 Clean and Jerk (95lbs/65lbs)

50 Double Unders (Sc: 100 Singles)

10 Box Jumps (24″/20″)