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

Front Squat (5-4-3-2-1)

Metcon

Metcon (AMRAP – Reps)

14 min AMRAP

10 KB Swings (24/16)

10 Goblet Squats (24/16)

10 each Shoulder Taps

10 GHDs

After every 2 rounds row 500m