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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 (3-5 EOMOM )

Bench Press (3-5 EOMOM )

Hang Squat Clean (2-3 Reps EOMOM )

Metcon

Metcon (Time)

“Water Logged”

1,000 Meter Row

Directly into:

30 DB Snatches, 15 Burpee Box Jump Overs

20 DB Snatches, 10 Burpee Box Jump Overs

10 DB Snatches, 5 Burpee Box Jump Overs

DB (45/25)

Box (24/20)

AfterBash

Metcon (No Measure)

5 min on Assault Bike
*easy to moderate pace