fbpx

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

Deadlift (3-3-3-3)

Push Press (3-3-3-3)

Metcon

Metcon (AMRAP – Reps)

4 x 3 min AMRAP

200M Run (250 Row)

Then AMRAP

5 Hang Cleans (135/95)

7 Box Jump Overs (24/20)

9 Wall Ball (20/14)

Rest 90s between rds

RX+

155/105

30/24