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

Bear Complex (1-1-1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon

Metcon (AMRAP – Rounds)

15 minute AMRAP

Row 35/20 cal

15 Wall Balls (20/14)

10 C2B Pull Ups

5 Clean & Jerks (135/95)