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 (Time)

“Don’t Drop the Baby”

Partner WOD!

100 Cal Row

100 Ab Mat Sit ups

100 Push Ups

100 Box Jumps

100 Pull Ups

Resting partner must hold “baby” (32/24 KB) while other partner works. Must be held in a standing position.

Metcon