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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

Weightlifting

Deadlift (5-5-3-3-3)

Metcon

Metcon (Time)

For time:

1000m row

100 ab mat sit ups

50 wall balls

1000m row