Today’s WOD

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


Snatch (3×1)

Work up to a heavy single, focusing on proper technique. Then perform 3×1 at your heaviest weight.


Metcon (No Measure)

5 sets:

Handstand push-ups**

Pick your own reps, challenge yourself. Rest as needed between sets.

**If you struggle with handstand push-ups, spend this time practicing.


Metcon (Time)

Running DT

5 Rounds

12 Deadlifts (155/105 lb)

9 Hang Power Cleans (155/105 lb)

6 Push Jerks (155/105 lb)

200 M Run (or 250m Row)

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