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

Bench Press (8-6-4-2-1)

Deadlift (9 min EMOM)

MIn 1 — 3 Reps (225/135)

Min 2– 6 Reps (225/135)

Min 3 –9 Reps (225/135)

Repeat 2 more cycles

Metcon

Metcon (Time)

“Macho Mile”

4 Rounds:

400 Meter Run (or 500m Row)

3 Rounds of “Macho Man” (115/75)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

RX+ = 135/95