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

Front Squat (Work up to 1RM)

Pull-ups (3 x 4-6 )

Metcon

Metcon (Time)

4 Rounds For Time:

21-15-12-9 reps of

Front Squat(95/65)

Shoulder -2-OH (95/65)

Calorie Row

Rest 1 min between rds

*Start each round with a 300m Run

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