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

Metcon (Time)

Teams of 3

800m Run

100 Box Jumps

400m Run

100 KB Swings (24/16)

200m Run

100 Hang Power Cleans (95/65)

200m Run

100 Pull Ups (95/65)

200m Run

100 Ab Mat Sit Ups

400m Run

100 Air Squats

800m Run

45 minute time cap