CrossFit Boone – CrossFit
Warm-up (No Measure)
Coach’s Choice
Power Snatch (5×5)
Work on your touch-and-go reps of power snatch. Stay light and don’t go too heavy. Practice your barbell cycling with intent.
Metcon (No Measure)
If you haven’t done the CrossFit Games Open 21.1, you will be doing it today. If you have, you can do the workout below 21.1. Everyone should be able to do 21.1 as prescribed, the scaled version is a shorter wall walk so if you are uncomfortable with going vertical, the scale version is an option.
For time:
RX:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Foundations:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks
Time cap: 15 min.
If you’ve done 21.1, this is the WOD for today.
15 Minute AMRAP:
500m Row/400m Run
20 Overhead Squats (95/65)
10 Pull-Ups