CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Weightlifting

Bench Press (10-8-6-4-2)

Hang Squat Clean (3-2-2-1-1)

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

500M ROW

30 WALLBALL (20/14)

250M ROW

15 HANG CLEANS (95/65)

REST 90S

RX+ HANG CLEANS (135/95)