CrossFit Boone – CrossFit
Row 500m & WOD Movements (No Measure)
Row 500m at an easy pace then work through WOD movements with a PVC or light barbell
12 min EMOM
alternate Hang Clean + Front Squats with 3-5 pull-ups or 1-2 Bar Muscle Ups.
Hang Clean + Front Squat (1-2 hang cleans followed by 2 front squats )
Start with hang clean then complete front squat reps.
Pull-ups (3-5 )
strict or weighted pull-ups. No kipping
*RX+ can do 1-2 Muscle ups.
Metcon (AMRAP – Reps)
1 Round of “Cindy”
Max Hang Squat Cleans (95/65)
90s Rest between sets