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
Work up to a heavy single, focusing on proper technique. Then perform 3×1 at your heaviest weight.
Metcon (No Measure)
Pick your own reps, challenge yourself. Rest as needed between sets.
**If you struggle with handstand push-ups, spend this time practicing.
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
200 M Run (or 250m Row)