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

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

Weightlifting

Metcon

Metcon (Time)

18-15-12-9-12-15-18

Cal Row

G-2-OH (95/65)

Cal Bike

OH Lunges (45/25)