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CrossFit Boone – CrossFit

Split Jerk

In 5 sets work up to a heavy 3 reps in the split jerk. The bar can be taken from the floor or the rack for this exercise.

Metcon (Time)


Double Dumbbell Hang Clean and Jerk


Box Jump Overs

Cash Out:

50 Calories on a Machine

Athletes will perform 21 double dumbbell hang clean and jerks and then go into the 15 box jump overs, then 15 hang clean and jerks and 12 box jump overs, and so on.