fbpx

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