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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

Back Squat (3-5 reps EOMOM )

Hang Power Snatch (1-3 Reps EOMOM )

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 12 minutes of:

6 Hang Power Snatches (95/65 lbs)

9 Burpees

12 Toes to Bar

AfterBash

Metcon (Time)

5 x 100M Row (or Ski) w/ 30s rest between sets.

Record your slowest time