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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 (3-5 reps EOMOM )

From the Rack

Push-ups (12-15 EOMOM )

max reps on last set

Metcon

Metcon (AMRAP – Reps)

“Fight Club”

3 Rounds for Total Reps:

1:00 – Thrusters (95/65)

1:00 – Power Cleans (95/65)

1:00 – Box Jump Overs (24/20)

1:00 – Pull-Ups (chin over)

1:00 – Assault Bike Calories

Rest 1:00 between rounds.