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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

Paused Front Squat (5-4-3-2-1 )

Paused Front Squat (5-4-3-2-1 )

Weighted Pull-ups (3 x 3-5 reps )

strict, no kipping. Use extra weight or do C2Bs to keep you in the 3-5 rep range.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Reps of

Front Squat (95/65)

Shoulder-2-OH (95/65)

Then:

500m Row