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

Bear Complex (1-1-1-1-1 )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

AfterBash

Handstand Push-ups (3 x 3-6 )

work out skills