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

Weightlifting

Front Squat (5-5-3-3-3)

Metcon

Metcon (Time)

50 Walking Lunges

20 C&J (95/65)

30 Dips

30 Wall Balls (20/14)

30 Ab Mat Sit Ups

30 KB Swings (24/16)

75 DUs