CrossFit Boone – CrossFit

Warm-up

Warm-up (No Measure)

10 cal Row x3 with 30 seconds rest in between

Weightlifting

Pull Ups (5-5-5-5-5)

Levels of skill:

Weighted

Strict

Work on Kip

Metcon

Metcon (Time)

3 RFT:

18 Back Squats (95/65)

30 CTB Pull Ups

42 DUs

Cash Out (not for time)

4 Rds:

500m Row

15 GHD sit ups