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

Metcon

Metcon (Time)

4 Rounds:

500m Row

7 Front Squats (145/95)

7 Hang Power Cleans

7 Push Jerk