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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 EOMOM

Deadlift (2-3 reps EOMOM )

Handstand Push-ups (2-5 reps EOMOM )

max reps on last set

Metcon

Metcon (Time)

4 Rds For Time

15 Deadlifts (135/95)

10 Toes-2-Bar

5 Burpee Box Jumps (24/20)

*20 DU’s after each round

RX+

225/135

30/24