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

Push Press (5-4-3-2-1)

Metcon

Metcon (Time)

4 RFT

10/8 Cal Bike

15/12 Cal Row

200m Run

25 WBs (20/14)