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

Squat Clean and Jerk (5×1+1)

Metcon (Time)

5 RFT:

400m run

15 Deadlift (105/85)

25 KB Swing (24/16)

35 Ab mat sit ups

Metcon