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
Bench Press (3-5 Reps EOMOM )
Hang Power Snatch (2-3 Reps EOMOM )
Metcon
Metcon (Time)
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24″/20″)
… Directly into…
800m Run
… Directly into…
12-9-6:
Overhead Squats (95/65)
Burpees