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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

Bench Press (3-5 reps EOMOM )

Hang Power Snatch (2-3 Reps EOMOM )

Hang Power Snatch (2-3 Reps EOMOM )

Metcon

Metcon (Time)

3 Rounds:

12 Hang Power Snatch (95/65), 20 Pushups

Directly into 2 Rounds:

21/18 Calorie Row

30 Double-Unders (or 60s of attempts)

Directly into 1 Round:

800m Run (or 1000m Row)