CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

Tabata (4 sets of 20 sec on/10 sec off)

Air Squats

Ab Mat Sit ups

Burpees

Push ups

Metcon

Metcon (AMRAP – Reps)

4 x 4 min AMRAPs w/ 90s rest

Run 400m The AMRAP w/ remaining time:

1) 7 Snatches(95/65)

7 Box Jumps (24/20)

2) 7 Deadlifts (95/65)

7 Burpees

3) 7 Front Squats (95/65)

7 KBS (24/16)

4) 7 Ground to OverHead (95/65)

7 Wall Ball (20/15)

RX+

135/85lb Snatches, DL’s, F Squats and G2OH

30/24 Box Jumps

32/24 KBS