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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 Reps EOMOM )

Pull-ups (3-6 Reps EOMOM )

Use Additional weight if needed

Metcon

Metcon (AMRAP – Reps)

Complete as many reps as possible in 10 minutes:

10/7 Calorie Row

Ladder of 3-6-9-12-15-18…

Thrusters (95/65 lbs)

AfterBash

Metcon (No Measure)

100 DU’s or 5 min of practice/attempts