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CrossFit Boone – CrossFit

Metcon (AMRAP – Rounds and Reps)

United in Movement

WOD #4

Every 4 Minutes on the Minute (3 minutes of work + 1 minute of rest):

42 Jumping Lunges

15 Clapping Push-Ups (sc: regular push-ups)

9 Reverse Burpees

In remaining time of the 3 minutes; max broad jumps – men 4ft, women 3ft.

*Reverse Burpee

1. Begin standing with the arms extended overhead.

2. Bend the knees and, in a controlled motion, lower your tush all the way to the floor.

3. Roll onto your back, drawing your knees toward your face.

4. Use momentum to kick forward, landing on the feet.

5. Rise to stand, and do an explosive jump straight up, getting as much height as you can. Remember to keep your elbows bent and palms off the floor while you rise so you’re using your core muscles and not your hands to help you get up.