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CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s or intern’s choice!

Or…

Two Rounds of:

300m Row

6 Slow and Controlled Air Squats

Lateral Lunges

2 Strict Press

3 Push Press

4 Push Jerk

Front Squat

We’ll be front squatting for 4 sets of 5 reps at 80% of your 1RM.

Metcon (Time)

10 Rounds:

3 Clean and Jerk (135/95)

5 Box Jumps (24″/20″)

7 Wallballs (20/14)