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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


Metcon (Time)

Partner in 2 parts

12 minute AMRAP

1 – 2000m (switch every 250m)

Remaining time find 1 rep Max Deadlift

Score = total weight in deadlift


Partner WOOD

5 Rds

Run 400m (or row 500m)

10 Burpee Box Jumps (24/20)

10 Sumo DL High Pull (95/65)

10 Thrusters (95/65)

*Both partners run or row

*Split reps anyway