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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

Back Squat (8-6-4-2)

Hang Power Snatch (2-2-2-2)

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 50/35 Calorie Row

Immediately Into…

12 Power Cleans (95/65)

8 Box Jump Overs (24/20)

Rest 2 Minutes

AMRAP 5:

Buy-In: 35/25 Calorie Row

Immediately Into…

8 Power Cleans (115/75)

8 Box Jump Overs (24/20)

Rest 2 Minutes

AMRAP 5:

Buy-In: 20/15 Calorie Row

Immediately Into…

4 Power Cleans (135/95)

8 Box Jump Overs (24/20)

RX+ 135/95

155/115

185/135