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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

12 min EMOM

alternate back squats and pull-ups for the 12 min EOMOM

Back Squat (2-3 reps EOMOM)

Pull-ups (2-5 reps EOMOM)

add weight if needed

Max reps on last set

Metcon

Metcon (Time)

15-12-9-6

Cal Row

Thrusters (95/65)

KBS (24/16)

Cash-out =

30 Walking Lunges W/ KB (24/16)

30 Push-Ups