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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)

Pull-ups (4x 3-6 )

Metcon

Metcon (AMRAP – Reps)

15min AMRAP

15 Back Squats (95/65)

10 HR Push-ups

5 Burpees

*Start with a 200m Run(250Row) and run again at the 5min mark and 10 min mark. (3 runs total)