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

Overhead Squat (5-5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

“Freedom Sauce”

3 min AMRAP

21 OH Squats (95/65)

21 OTB Burpees

Max Cal Row

3 min Rest

3 min AMRAP

18 OH Squats (115/80)

18 OTB Burpees

Max Cal Row

3 min Rest

3 min AMRAP

15 OH Squats (135/95)

15 OTB Burpees

Max Cal Row

3 min Rest

3 min AMRAP

12 OH Squats (155/105)

12 OTB Burpees

Max Cal Row