Internet Explorer no longer supports some features of our website. For best results, use Microsoft Edge, Google Chrome, Firefox, or Safari.

CrossFit Boone – CrossFit


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 )


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)


Push Press (135/85)

Score = total reps for all 3 rds.