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