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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

Make-Up Strength Work

Metcon

Metcon (Time)

Team Morrison

50-40-30-20-10 Reps For Time

Wall Ball Shots (20/14 lb)

Box Jumps (24/20 in)

Kettlebell Swings (24/20)

**One partner working at a time

**Split reps any way you like

AfterBash

2k Row (Time)

Max Effort 2k Row
rest 5 minutes after WOD and do a 2000m Row.