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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 (AMRAP – Reps)

“Garry Purdham”

31 Minute AMRAP (with partner):

31 Burpees

31 DU’s

31 Deadlifts (95/65)

31 Push ups

31 Box Jumps (24/20)

31 Hang Power Cleans (95/65)

31 Air Squats

31 KB Swings (24/16)

31 Shoulder-2-OH (95/65)

31 Abmat Sit Ups

31 Calorie Row

31 WB (20/14)