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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

Back Squat (3-5 Reps EOMOM )

Hang Clean (2-3 Reps EOMOM )

Metcon

Metcon (Time)

For Time

30 Cal Row

30 Power Cleans (95/65)

30 Push Press (95/65)

30 KBS (24/16)

30 Push-Ups

30 Back Squats (95/65)

30 Cal Bike

* run 200m at 5, 10, 15… min mark