Today’s WOD

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

Deadlift (4×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min:

12 DB push press*

12 Burpee box jump overs (24/20″)

*No Rx’d weight. Challenge yourself.

AfterBash

1000m Row (Time)

Max Effort 1000m Row

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