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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

Thruster (2-3 EOMOM )

Pistols (3-6 on each leg EOMOM )

Metcon

Metcon (Time)

For Time

21-15-9

Front Squats (135/95)

KBS (24/20)

*400m Run or 500m Row after each round