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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

Make-Up Strength Work

Metcon

Metcon (Time)

“Kelly”on a boat with a partner.

5 Rounds For Time

500 meter Row

30 Box Jumps (24/20 in)

30 Wall Ball Shots (20/14 lb)

*Split reps any way you choose

**Only one partner working at a time.