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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

Deadlift (3-5 EOMOM )

Pull-ups (3-5 reps EOMOM )

Metcon

Metcon (Time)

“Rowing Helen”

Three rounds for time:

Row 500 meters

21 KBS (24/16)

12 Pull-ups

AfterBash

Metcon (No Measure)

Prowler Push x 3