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

Deadlift (5-5-5-5-5)

Push Press (5-4-3-2-1)

Metcon

Metcon (Time)

Partner WOD

*28 minute cap*

5 Rounds:

10 Deadlifts (155/105)

10 Power Cleans (155/105)

10 Front Squats (155/105)

10 Tandem Burpees

Partners will split the reps above however they wish but must do all 10 burpees together at tandem. After each round partners will work together to complete:

Round 1: Prowler Push

Round 2: 200m MB Run

Round 3: 50 MB Sit Ups (all together, not each partner)

Round 4: 200m MB Run

Round 5: Prowler Push