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CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Metcon

Metcon (Time)

“Bubba Gump”

800 Meter Run (1000m Row)

9 Hang Power Cleans (155/125)

21 Bar-Facing Burpees

800 Meter Run

15 Hang Power Cleans (135/95)

21 Bar-Facing Burpees

800 Meter Run

21 Hang Power Cleans (95/65)

21 Bar-Facing Burpees
WOD from CompTrain

AfterBash

Metcon (No Measure)

2-3 Rounds

10 GHD Sit-ups

10 Push-ups

10 Lunges

*not for time