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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 (1-2 reps EOMOM )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Pistols (3-6 each leg EOMOM )

Metcon

Metcon (Time)

5 Rounds for Time

21 Cal. Row

15 Power Snatch (75/55)