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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

Bear Complex (1 Rep EMOM for 10 min )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

20 DU’s

18 Deadlifts(225/155)

20 Cal Row

18 KBS (32/24)

20 Du’s

18 Hang Cleans(135/85)

20 Cal Row

18Burpee Box Jumps(24/20)

20 DU’s

19 Thrusters(95/65)

2018 M Row

Metcon (Time)

20 DU’s

18 Deadlifts(225/155)

20 Cal Row

18 KBS (32/24)

20 Du’s

18 Hang Cleans(135/85)

20 Cal Row

18Burpee Box Jumps(24/20)

20 DU’s

19 Thrusters(95/65)

2018 M Row