CrossFit Boone – CrossFit
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
Deadlift (3-5 Reps EOMOM )
Handstand Push-ups (3-5 Reps EOMOM )
max reps last set.
Scale = Strict press from Rack
Metcon (AMRAP – Reps)
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