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
Thruster (3-5 Reps EOMOM )
Russian KBS (8-10 EOMOM )
Russian KBS (8-10 EOMOM )
Metcon
Metcon (Time)
4 rounds for time:
200 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
6 Thrusters (95/65)
*Rest 60 seconds bewteen rds.