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

10 min EMOM (2-4 reps each exercise)

HSPU

Pistols

Metcon

Metcon (Time)

4 RFT:

15 Cal Row

10 Power Snatch (95/65)

5 Burpee Box Jumps (24/20)

Rest 1 minute between rounds