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

Sumo Deadlift (5-4-3-2-1)

Metcon

Metcon (Time)

4 Rounds:

20 WBs (20/14)

20 Sumo Deadlift HP (95/65)

20 Box Jump (24/20)

20 Push Press (95/65)

Row 20 cal

Rest 1 minute