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

Back Squat (10-8-6-4-2)

Push Press (3-3-3-3)

Metcon

Metcon (Time)

15-12-9-6 reps of:

Front Squats (95/65)

Push Presses (95/65)

Assault Bike Calories