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

Snatch (5-4-3-2-1)

Metcon

Metcon (AMRAP – Reps)

10 minute time cap

3 (each) DB Snatch (45/25)

3 T2B

3 Push Ups

Add 3 more reps to each exercise every round.

At 5 minutes stop and run 200m (not scored)