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 (3-3-2-2-1)

Pull-ups (4 x 3-6 )

No kipping, keep them strict. Add weight if needed

Metcon

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