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