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

Power Snatch + Snatch Push Press + Overhead Squat (5×1+2+3)

1 Power Snatch + 2 Snatch PP + 3 OHS

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

3 minute row (max calories)

2 minute assault bike (max calories)

1 minute burpees (max reps)

Rest 2:00 between rounds