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

Make-Up Strength Work (5-4-3-2-1)

Work on anything you might have missed this week.

Metcon

Metcon (Time)

For time:

Buy in: 3 Rope Climbs

30-20-10

Hang Clean (125/85)

Front Squat (125/85)

Push Jerk (125/85)

Cash Out: 3 Rope Climbs