Today’s WOD

CrossFit Boone – CrossFit

Warm-up

400m Run (Time)

Max Effort 400m Run

Weightlifting

Deadlift (Work up to 3RM)

Metcon

Metcon (Time)

800M Run

40 Wall ball (20/14)

40 Burpee

4 Rope climb

400M Run

30 Wall ball (20/14)

30 Burpee

3 Rope climb

200M Run

20 Wall ball (20/14)

20 Burpee

2 Rope climb

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