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

Bench Press (10-8-6-4-2)

Pull-ups (5-5-4-3-2)

Metcon

Metcon (AMRAP – Reps)

3 min AMRAP

25 KB Swings (24/16)

25 Box Jump Over (24/20)

Max Rope Climbs (with remaining time)

Rest 2 minutes

3 min AMRAP

20 KB Swings (24/16)

20 Box Jump Over (24/20)

Max Rope Climbs

Rest 2 minutes

3min AMRAP

15 KB Swings

15 Box Jump Over

Max Rope Climb
Scaled = Max calories on rower