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

Paused Front Squat (3-3-3-3)

Metcon

Metcon (Time)

“Row with Cindy”

500m row

5 Rds Cindy

400m row

4 rds Cindy

300m row

3 rds Cindy

200m row

2 rds Cindy

100m row

1 Rd Cindy

Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats