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CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

Metcon (No Measure)

“Hang in There Partner”

20 Minute EMOM:

5 Thrusters (95lbs/65lbs)

5 Burpees

While partner hangs from Pull-Up Bar

This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.

Double Under Work

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double-Unders

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set.

For scaling, double each number and do single unders.