fbpx

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

Deadlift (5-4-3-2-1)

Pistols (3 x 4-6 each leg )

Metcon

Metcon (AMRAP – Reps)

4 x 3 min AMRAPs

7 Thrusters (95/65)

7 Deadlifts (95/65)

7 Box Jumps (30/24)

7 KBS (32/24)

*90s rest between rds