CrossFit Boone – CrossFit

Weightlifting

Metcon (Weight)

8-min EMOM:

1 clean & jerk
Work up to 90%+ of your 1RM and complete a heavy single every minute on the minute for 8 minutes.

Metcon

Metcon (Time)

4 RFT:

200M run

10 front squats from the ground (95/65)

10 box jumps

10 push-ups