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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

Metcon

Metcon (Time)

Partner Lumberjack 20

20 DL (135/95)

run 400m (row 500m)

20 KB Swings (24/16)

run 400m (row 500m)

20 OH Squats (95/65)

run 400m (row 500m)

20 Burpees

run 400m (row 500m)

20 Chest to Bar Pull Ups

run 400m (row 500m)

20 Box Jumps

run 400m (row 500m)

20 DB Squat Cleans (45/25)

run 400m (row 500m)