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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

Bear Complex (1 Rep EOMOM )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Pistols (4-6 per leg EOMOM )

Metcon

Metcon (AMRAP – Reps)

4 x 3 min AMRAPs w/ 90s rest

7 Power Cleans 95/65

7 Deadlifts 95/65

7 Box Jumps 24/20

7 KBS 24/16

RX+ 135/95

30/24

32/24