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CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

Back Squat (4×6)

Work up to a moderate weight for 6 reps in 4 sets.

Front Raise (4×10)

Choose a lighter weight and perform 4 sets of 10 reps of front raise. We want to target the shoulders but not tire them out before the metcon.

Metcon (Time)

4 Rounds for Time:

27 Thrusters (45lbs/35lbs)

21 Ab-Mat Sit-Ups

15 Box Jump Overs (24″/20″)

9 Pull-Ups