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.