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 (8-6-4-2-1)

Pull-ups (3 x 4-6)

Metcon

Metcon (Time)

21-15-12-9

Front Squat (95/65)

Push-ups

KBS(24/16)

* 25 DU’s after each round (scaled=75 singles)