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

Rowing Intervals (Time)

8 x 100m row with 45 sec rest . Record your slowest time.

Weightlifting

Front Squat (1RM)

Work up to a 1 rep max

Metcon

Metcon (Time)

4 Rounds:

21 Wall ball (20/14)

Row (18/15 calories)

20 Abmat sit-ups

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