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.