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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

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)

4 Rounds:

AMRAP 4:

500m Row

1 Round of “Cindy”

Max Hang Squat Cleans (95/65)

90s Rest between sets

RX+ 135/95

Metcon