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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

Thruster (3-5 Reps EOMOM )

Russian KBS (8-10 EOMOM )

Russian KBS (8-10 EOMOM )


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.