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

Make-Up Strength Work

Metcon

Metcon (Time)

Partner WOD

“Kelly Grace”

5 Rounds For Time

400 meter Run (500m Row)

30 Box Jumps (24/20 in)

30 Wall Ball Shots (20/14 lb)

6 Clean & Jerks (135/95)

*Split Reps any way you want