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

Push Press (5-5-5-5-5)

Metcon

Metcon (Time)

For Time

1-2-3-4-5-6-7-8-9-10 Thrusters (95/65)

with a 200 m Row or Run after each set