CrossFit Boone – CrossFit

Warm-up

10 minutes

Warm-up (No Measure)

Warm up – 10 minutes

Bench Press EMOM

Perform 3 bench press EMOM for 8 minutes @ 70% of 1RM.

Metcon (Time)

12 Rounds for Time

5 Cal Bike Erg

5 Slam Balls

(30/20)

5 Wall Balls (20/14)

5 Push Ups
You don’t have to do the movements necessarily in that order. Since we only have 4 OPEX Air bikes, stagger as needed

Metcon (Time)

12 Rounds for Time

5 Cal Bike Erg

5 Slam Balls

(30/20)

5 Wall Balls (20/14)

5 Push Ups
You don’t have to do the movements necessarily in that order. Since we only have 4 OPEX Air bikes, stagger as needed