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

Metcon

3 Competition style Partner Wods

5 min rest between each WOD

Metcon (AMRAP – Reps)

10 Minute AMRAP

100 Wall Ball (20/14)

Then AMRAP Clean & Jerk (135/95) with remaining time.

*One working at a time.

**Partners can split reps any way they choose.

Metcon (AMRAP – Reps)

“BlackJack Assault”

10 min AMRAP

15 Cal Bike

15 KBS (24/16)

15 AB Mat sit-ups

**One working at a time.

Partners can split reps any way they choose.

Metcon

Metcon (Time)

“Panic Breathing”

500/500- 400/400-300/300-200/200-100/100 m Row

* partner holds 2 KB(24/16) in front rack position.

** both partners row each distance.

5 burpee penalty for each time you set the KB down.