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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

Back Squat (8-6-4-2)

Push Press (3-3-3-3)

Metcon

Metcon (AMRAP – Reps)

“Sore Eyes”

AMRAP 20:

20 Wallballs (20/14)

20 Sumo Deadlift High Pulls

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

*Taken from Comptrain.co