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 (AMRAP – Reps)

9 minute AMRAP:

40 WBs (20/14)

30 Strict Press (85/55)

20 Burpee Box Jumps (24/20)

Rest 3 minutes

9 m AMRAP

40 Front Squats (85/65)

30 Push Press (85/65)

20 Burpees OTB