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CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

3 Rep Hang Snatch

Work up to a moderate weight on a 3 rep hang snatch. This can be a power snatch or a full snatch. The bar should remain above the knee when in the hang position.

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

10 Sumo Deadlift High Pulls (95/65)

6 Bar Over Burpees

Rest 3 Minutes

5 Minute AMRAP:

10 DB Front Squats (50/35)

6 Toes-to-Bar

DB Front Squats is with two dumbbells in the front rack position.