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CrossFit Boone – CrossFit

Warm-up (No Measure)

Intern’s Choice


Two Rounds:

200m Row

10 PVC Passthroughs

10 LIGHT Kettlebell Swings

As a Group:

1/2 Court Inchworms

1/2 Court Walking Lunge

1/2 Court Spider-Man Crawl

1/2 Court Broad Jump

Power Clean + S2O (5 x 2+1)

Today we’ll be doing two power cleans and one shoulder to overhead.

The power cleans should be touch and go, as the the shoulder to overheads will likely limit the weight of the power clean.

We will go through 5 sets of this. Try to increase your weight through each set!

Metcon (Time)

3 Rounds for Time:

800m Run

12 Single Arm Alt. DB Hang Clean & Jerk (45/25)

10 Toes to Bar

Switch arms on each rep of the single arm alternating dumbbell hang clean and jerk.

Scale toes to bar to either hanging knee raises or ab-mat sit-ups. If scaled to ab-mat sit-ups, the reps will change to 15.