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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

Bench Press (2-5 reps EOMOM )

Weighted Step-ups (3-5 each leg EOMOM )

Metcon

Metcon (Time)

4Rds For Time

200m Run

10 Thrusters (95/65)

15 Box Jumps (24/20)

20 DU’s

* Rest 60 s between rds