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CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

Clean Complex (5×1)

Complex:

Power Clean

Front Squat

Push Jerk

Hang Clean

Split Jerk

Strict Pull-Up Work

With as little movement as possible, perform a max rep set of pull-ups between each set of the clean complex. Use a band if needed and shoot for at least 5 reps with a band.

Metcon (AMRAP – Rounds and Reps)

5 Rounds for Reps

2 Minutes on, 1 Minute Off

6 Burpees

12 Wall Balls

Max Reps of Single Unders

Only score your reps of single unders.