CrossFit Boone – CrossFit
Warm-up (No Measure)
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:
5 Clean and Jerk (95lbs/65lbs)
50 Double Unders (Sc: 100 Singles)
10 Box Jumps (24″/20″)