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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

Front Squat (2-3 Reps EOMOM )

Hang Power Clean (2-3 reps EOMOM )

Metcon

Metcon (Time)

4 Rounds For Time

200 Meter Run (or 250 Row)

20 Wall Ball Shots (20/14 lbs)

10 Cal Bike or Ski

5 Ground 2 OH (135/95)