CrossFit Boone – CrossFit

Warm-up (No Measure)

250 Meter Row

10 PVC Pass Throws

10 PVC Good mornings

10 PVC Around the World

10 PVC Shoulder Stretch

50 Single or 30 Double Unders

Hang Clean (5, 4, 3, 2, 1 )

Metcon (Time)

100 Double Unders

15 Power Cleans (185/125)

100 Double Unders

12 Power Cleans (185/125)

100 Double Unders

9 Power Cleans (185/125)
If you can’t do 100 Double Unders, then 90 seconds to 2 minutes of attempted doubles, or 300 singles. If the athlete does singles, then try to get at last 100 singles in a row.

Double-Unders (Practice your Double Unders before the WOD)

https://www.youtube.com/watch?v=h7XjUbUpeHE