Internet Explorer no longer supports some features of our website. For best results, use Microsoft Edge, Google Chrome, Firefox, or Safari.

CrossFit Boone – CrossFit

Back Squat

4 sets of 3 reps.

Should in the ballpark for 80% to 90% of your 1 rep max.

Stay at the same weight through each set.

Metcon (AMRAP – Reps)

4 Three Minute Rounds:

450/400m Row

AMRAP Ground-To-Overhead w/ Bumper Plate (45/25)

2 Minute Rest

Score is # of Ground-To-Overhead reps.