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

Bench Press (2-4 reps EOMOM @ 80-90% 1RM)

Weightlifting

12 min EOMOM

Snatch (1-3 Reps EOMOM @ 80-90%1RM)

Metcon

Metcon (Time)

Randy runs to a boat:

400m Run Then

5RDs

500M Row

15 Power Snatches (75/55)