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CrossFit Boone – CrossFit

Pull-Up Work

Do five sets of max pull-ups. They can be strict or kipping. Coaches, please help with the athletes with the kipping motion if needed!

In between sets: 10 Goblet Squats with Kettlebell (24/16)

Metcon (Time)

5 Rounds For Time:

500m Row

20 Jumping Lunges

15 Hand Release Push-Ups


Jumping Lunges – Knee touches floor

HRPU: Chest and thighs touch floor, hands lifted up before contacting the floor for the push-up.