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

Deadlift (5-4-3-2-1)

Metcon

Metcon (Time)

50 Deadlifts (135/95)

40 DB Push Press (45/25)

30 KB (32/34)

20 KB Goblet Squat (32/34)

10 Thrusters (135/95)

Cash Out:

5 Rds:

Prowler Push

20 Ab Mat Sit Ups