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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

Death by…

Clean and Jerk (1 rep on min 1, 2 reps on min 2, 3 on 3…etc)

10 min max

Metcon

Metcon (AMRAP – Reps)

“Hot Air”

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85)