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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

Clean and Jerk (2-3 EOMOM )

Push-ups (10-15 reps EOMOM )

Metcon

Metcon (AMRAP – Reps)

15 Minutes to Complete:

100 Cal Row

Then AMRAP with remaining time:

20 Double-Unders (scale is 30 sec of attempts)

10 Toes to Bar

5 Power Cleans (135/95 lbs)

RX+ = 155/105