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CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

3 minute Assault Bike

1 minute:

Plank

Wall Sit

Good Mornings with PVC

Ab Mat Sit ups

Weightlifting

Sumo Deadlift (10-8-6-4-2)

Metcon

Metcon (AMRAP – Reps)

10 minute EMOM:

Odd: 3 Sumo Deadlifts (at 5 rep heavy) + 3 Burpees

Even: 40 sec max effort row

Score = meters