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CrossFit Boone – CrossFit

Pause Front Squats (4×3)

5 sets of 3 reps with a 3 second pause at the bottom of each squat.

Metcon (AMRAP – Reps)

4 Minute AMRAP:

200m Row Buy-In

Then…

5 Power Cleans (95/65)

5 Burpee Box Jump Over (24/20)

Rest 2 minutes

4 Minute AMRAP

200m Row Buy-In

Then…

4 Power Cleans (115/75)

5 Burpee Box Jump Over (24/20)

Rest 2 Minutes

4 Minute AMRAP

200m Row Buy-In

Then…

3 Power Cleans (135/95)

5 Burpee Box Jump Overs (24/20)

RX+ =

M: 115, 135, 155

F: 85, 95, 105