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CrossFit Boone – CrossFit

10 Minute Clean Complex EMOM

1 Hang Power Clean

1 Front Squat

1 Hang Power Clean

1 Shoulder to Overhead

This should be about 70% of your 1RM Power Clean

Metcon (AMRAP – Reps)

18 Minute AMRAP:

36/32 Calorie Row

24 Wallballs (20/14)

12 Deadlifts (135/95)

Men have 36 calories on the rower, women have 32.

Don’t go out too hot on this one. Find a steady pace and keep moving throughout the 18 minutes. Slow and steady wins the race!

Score the row as the numbers are written. There will be slight discrepancy between the men and women.