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CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

Jerk Complex (5×1)

2 Split Jerk + 1 Push Press

Perform 2 split jerk and then 1 push press. The heaviest weight you use will be dictated by the push press. The split jerks will be easy but the push press will be a little tougher after the two overhead movements. Challenege yourself!

Work up to a heavy jerk complex in five sets.

Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP:

500m Row

21 Wall Balls (20lbs/14lbs)

15 Box Jumps (24″/20″)

9 Burpees Over Bar

Every 6 minutes on the minute, including 0:00, perform 10 power snatches at 55/75. These reps do not count in your score.

The row counts as 1 rep.