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CrossFit Boone – CrossFit

Warm-up (No Measure)

Warm Up:

350m Row

Walking Lunge

Lateral Lunge

Inch Worms

Single Leg Toe Touches


High Knees

Butt Kickers

20 PVC Pass-Throughs

Metcon (Time)

Open Gym WOD:


Wall Balls (20lbs/14lbs)

Hand Release Push-Ups

Kettlebell Swings (24kg/16kg)

Ab-Mat Sit-Ups

This workout is a lot longer than it looks. There are 220 total reps to be completed throughout this WOD. Keep in mind that you will only be about halfway through the workout as you approach the hand release push-ups in the round of 8.