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