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 (Time)

For time:

40 WB (20/14)

20 Push ups

20 Deadlift (205/135)

30 WB

15 Push ups

15 DL

20 WB

10 Push ups

10 DL