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CrossFit Boone – CrossFit

3 Second Pause Back Squat (4×4)

Pause for 3 seconds at the bottom of a back squat on each of the 4 reps.

Rope Climb Practice

Practice climbing the rope. Work on footwork or if you have the footwork, work on legless.

Metcon (Time)


3 Rounds for Time:

400m Row

21 Kettlebell Swings

12 Pull-Ups