Today’s WOD

CrossFit Boone – CrossFit

Warm-up

400m Run (Time)

Max Effort 400m Run

Weightlifting

Make-up Strength Work/Technique

Make-up any strength work you missed this week OR pick a movement that needs improvement and practice technique work.

Metcon

Metcon (Time)

21-15-9

Calorie row

Hand-release push-up

Alternating DB snatch (45/25)

Pull-up

Abmat sit-up

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