Internet Explorer no longer supports some features of our website. For best results, use Microsoft Edge, Google Chrome, Firefox, or Safari.

CrossFit Boone – CrossFit

Warm-up (No Measure)

500m Row

High Knees

Butt Kickers

Samson Lunge

Toy Soldiers

30 sec. Pigeon

30 sec. Lizard

30 sec. Child’s Pose

5 Air Squats with 3 sec. Pause

Front Squat (10-10-10)

Trust the process with this front squat programming, guys! It is going to seem like we are front squatting a lot and truth be told, we will be. But have faith in your abilities and this cycle will be over before you know it!

We will be doing 3 set of 10 reps today on front squat at 65% of your 1RM. Take about 60-90 seconds rest between each set!

Metcon (Time)


1000m Row

50 Thrusters (45/35)

30 Pull-Ups

Looks can be deceiving with this one!