CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

3 minute row

with

2 Rds:

10 Wall Squats

10 Ab Mat Sit Ups

10 Good mornings

10 Pass throughs

Back Squat (5-5-5-5-5)

Weightlifting

Metcon

Metcon (Time)

For Time:

600m Run

21-15-9

DB Thruster (35/20)

MB Sit ups (20/14)

400m Run

15-12-9

Slam Ball (30/20)

T2B

200m Run

12-9-6

DB Burpee with Bent Row (35/20)

Pull Ups

*I realize we don’t have the 35 DBs so try to modify. Use 40s or 25s but attempt to go a little lighter and more speed with the WOD.