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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

12 min EMOM

Power Clean + Front Squat (1 Power Clean + 2 Front Squat EOMOM )

Handstand Push-ups (3-5 reps EOMOM)

Scale = Handstand hold or Push Press

Metcon

Metcon (AMRAP – Reps)

“Running Chief”

5 x 3 min AMRAPS

Run 200 (or Row 250)

Then AMRAP in w/ remaining time

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

Then Rest 1 minute