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

10 Min EMOM

Weighted Step-ups (6-8)

Push Press (5)

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP:

10 DB Snatch (45/25)

10 Burpees

Rest 3 min

5 min AMRAP

10 DB Push Press (45/25)

10 Pull Ups

Rest 3 min

5 min AMRAP

10 DB Step Ups

10 GHD (or ab Mat)