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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

Bear Complex (1-2 Reps EOMOM )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Bench Press (3-5 Reps EOMOM )

Metcon

Metcon (AMRAP – Reps)

16 Min AMRAP

15 KBS (24/16)

15 Front Squats (95/65)

15 Push Press (95/65)

15 Cal Row

15 Burpee Box Jump Overs (24/20)

15 Back Squats (95/65)

Start w 200 m Run and run again at 4, 8 and 12 min