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.