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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 EMOM

Odd—3-5 Reps of Back Squats @ 80-85% 1 RM

Even– 6-8 Reps of Dumbbell Shoulder Press

Back Squat (3-5 Reps EOMOM )

DB Shoulder Press (6-8 reps EOMOM )

Keep it a strict press, not a push press

Metcon

Metcon (AMRAP – Reps)

AMRAP 16:

15 DB Deadlifts (45’s/25’s)

12 DB Front Squats (45’s/25’s)

9 DB Push Press (45’s/25)

* Start with a 400m Run, then run again at the 6 min and 12 min marks.