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

Hang Power Snatch (3-3-2-2-1-1)

Metcon

Paused Front Squat (3-3-3-3)

Metcon (Time)

7 Rounds:

9 Hang Power Snatches (95/65)

15 Wallballs (20/14)

250 Meter Row