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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

Weightlifting

12 min EMOM

Deadlift (3-5 Reps EOMOM )

Handstand Push-ups (3-5 Reps EOMOM )

max reps last set.

Scale = Strict press from Rack

Metcon

Metcon (AMRAP – Reps)

Part 1

Optimus Prime

AMRAP in 7 minutes

Wall Ball Shots (20/14 lb)

5 Deadlifts (225/155 lb) at the top of each minute

***Workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. The total score will be the number of wall ball shots completed.

Rest 3 min

Part 2

21-15-9

KBS (24/16)

Cal Row