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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 )

Power Clean (3-5 Reps EOMOM )

Metcon

Metcon (Time)

3 Rounds for Time

10 Power Clean 135/95

15 Bar Over Burpees

400m Run

(sub for run is 500m row)