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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

Pendlay Rows (5-4-3-2-1)

Metcon

Metcon (No Measure)

“El Fuego”

On minute x 20

Minute 1: 10 Burpees Box Jumps

Minute 2: 15/12 cal row

Minute 3: 20 Wall balls (20/14)

Minute 4: 20 Ab Mat Sit Ups