CrossFit Boone – CrossFit
Warm-up (No Measure)
Pause Front Squat (5×4)
Work up to a heavy set of 4 front squats with a 3 second pause at the bottom of the squat.
Dumbbell Shoulder Press (5×10)
Complete 10 reps of shoulder press with dumbbells between each set of pause front squats.
This does not have to be a super set.
4 Rounds for Time:
15/12 Calorie Assault Bike
10 Hang Cleans (95/65)
10 Weighted Dumbbell Box Step-Overs (20″ box for all, 50lbs/35lbs)