CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

Make-Up Strength Work (5-4-3-2-1)

Your chance to work on anything you missed this week.

Metcon

Metcon (AMRAP – Reps)

Partner WOD

WOD #1

10 minute AMRAP

150m Row + 5 Over the Rower Burpees

-Partner A completes 150m row and 5 OTR Burpees while Partner B rests then switch.

– Partner resting can reset rower while other partner is doing burpees

– Each round counts as 150m.

– Score = total meters rowed by both partners

partial meters count if time expires while rowing the 150m

3 minutes to transition to WOD #2

Wod #2

A) Partner A = 300m Row

Partner B AMRAP Thrusters (95/65) until A finishes row

switch and repeat (A does thrusters B rows)

B) Partner A = 300m Row

Partner B AMRAP KBS (24/16) until A finishes row

switch and repeat

C) Partner A = 300m Row

Partner B AMRAP Box Jumps (24/20) until A finishes row

switch and repeat

Score = Total reps on AMRAPS from both partners