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

Power Clean (5-5-5-5-5)

Metcon

Metcon (Time)

For Time:

21 Thrusters (95/65)

21 Hang Power Cleans (95/65)

200m Run

15 Thrusters (95/65)

15 HPC (95/65)

400m Run

9 Thrusters (95/65)

9 HPC (95/65)

200m Run

6 Thrusters (95/65)

6 HPC (95/65)

400m Run