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