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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

Bench Press EMOM (3-5 Reps EOMOM )

Perform 3 bench press EMOM for 8 minutes @ 80% -90% of 1RM.

Pistols (3-5 reps per leg EOMOM )


Metcon (Time)

For Time:

100 Cal Row

80 Walking Lunges

60 KBS (24/16)

40 Wall Ball (20/14)

20 Deadlifts (135/95)