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