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CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

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.

Metcon (Time)

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)

10 Pull-Ups