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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

Power Snatch + OHS (3-3-3-3 )

1 PS + 2 OHS = 1 Rep

Bench Press (10-8-6-4-2)

Metcon

Metcon (Time)

Buy-IN

500M Row

Then

3 rds of

5 Power Snatch (115/75)

10 Burpees

15 KBS (24/16)

Cash-Out

500m Row