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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 )

Handstand Push-ups (3-5 EOMOM )

Metcon

Fight Gone Heavy (AMRAP – Reps)

3 Rds of:

1 min of each of the following:

Slam Ball Ab Mat Sit-Ups

Box Jumps (30/24)

KBS (32/24)

Deadlifts(135/85)

Push Press (135/85)

Score = total reps for all 3 rds.