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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