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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

Thruster (2-3 Reps EOMOM )

Weighted Step-ups (3-4 reps per leg EOMOM )

Metcon

Metcon (Time)

“Vader”

3 Rounds:

24/17 Calorie Row

21 Wallballs(20/14)

18 Alternating Dumbbell Snatches(45/25)

15 Lateral Burpees over Rower
WOD from COMPTRAIN