CrossFit Boone – CrossFit
Row 500m & WOD Movements (No Measure)
Row 500m at an easy pace then work through WOD movements with a PVC or light barbell
*4 min rest between WODs
Thruster (10 min to find 1 rep max)
Score = combined weight of both partners.
WOD #2 —
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)
12 min AMRAP of
15 Box Jumps(24/20)
Only one person working at a time
Score = total number of box Jumps and KBS