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CrossFit Boone – CrossFit

Warm-up (No Measure)

2 Rounds:

10 Spider-Man Lunges

10 Lateral Lunges

10 Air Squats

10 PVC Passthroughs

Full Court Carioca

Front Squat (2-2-2-2-2)

Get your calculators out!

5 x 2

92% of your 1RM

Take 2-3 minutes of rest between each set. Try not to miss any lifts!

Metcon (AMRAP – Rounds and Reps)

Three 5 minute AMRAPS

5 min. AMRAP of:

250m Row

10 Kettlebell Goblet Squats (24/16)

Rest 1 Minute

5 min. AMRAP of:

250m Row

12 Kettlebell Swings (24/16)

Rest 1 Minute

5 min. AMRAP of:

250m Row

14 Slamballs (30/20)