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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

Back Squat (10-8-6-4-2 )

Pendlay Row (3 x 6-8 reps )

Metcon

Metcon (Time)

4 Rounds

200m Run

10 DB Thrusters (45/25)

20/15 Cal Assault Bike

10 KBS (24/16)

* Rest 90s between rds