Internet Explorer no longer supports some features of our website. For best results, use Microsoft Edge, Google Chrome, Firefox, or Safari.

CrossFit Boone – CrossFit


Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell


Power Clean (3-3-2-2-1)

Pull-ups (4 x 3-6 )

No kipping, keep them strict. Add weight if needed


Metcon (AMRAP – Reps)

15 min AMRAP

12 KBS (24/16)

9 Burpee Box Jumps (24/20)

6 Power Cleans (115/75)

* 20 DU’s after each rd. Scale = 60 Singles

each rd = 27 reps