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

Metcon (No Measure)

Clean (not a power clean)

Work up to a heavy double, then perform 2 reps EMOM for 10 minutes**
**Coaches: allow everyone to find their heavy double, then start the 10 minute EMOM as a group.

Metcon

Metcon (4 Rounds for reps)

4 rounds, each round for reps:

4 min AMRAP:

1 Clean, 135/95

1 Box jump, 24/20

2 Cleans

2 Box jumps

3 Cleans

3 Box jumps

4, 4

5, 5, etc…

Rest 1 min between rounds. Start over each round at 1.

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