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

Weightlifting

Deadlift (5-4-3-2-1)

Push Press (5-4-3-2-1)

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Pull-ups

rest 2 minutes

AMRAP 4:

15/10 Calorie Row

15 Burpees

15 Toes to Bar

rest 2 minutes

AMRAP 4:

9/5 Calorie Row

9 Burpees

9 Pull-ups