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

Partner WOD

*4 min rest between WODs

Weightlifting

Thruster (10 min to find 1 rep max)

Score = combined weight of both partners.

Metcon

Metcon (Distance)

WOD #2 —

Hurricane Freddy

5 x 90s rds

12 -14-16-18-20 Reps of Wall Ball(20/14)

Then row for meters for reminder of time in the rd.

Score = total meters of both partners

Metcon (AMRAP – Reps)

WOD 3

12 min AMRAP of

15 Box Jumps(24/20)

15 KBS(32/24)

250M row

Only one person working at a time

Score = total number of box Jumps and KBS