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

Bench Press (5×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 minutes:

25 double unders (50 singles)

15 toes-to-bar

10 shoulder-to-overhead (95/65)

AfterBash

Metcon (AMRAP – Reps)

Rest 5 minutes after 18-min AMRAP, then:

max burpees in 4 minutes.

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