CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

3 rounds:

10 Barbell AB Roll outs

15 Ring Rows

PVC Good Mornings

PVC OH Squats

Weightlifting

OH Squats (3-3-3-3-3)

Good time to work on depth and form

Metcon

Metcon (Time)

21-15-9

Calorie Row

OH Squats (95/65)

Burpees

Ab Mat Sit ups with Slam Ball

Score = Time