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)
“Helen”
3 Rounds for Time:
400m Row
21 Kettlebell Swings
12 Pull-Ups