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

Hang Power Clean + Hang Clean (Work up to a max in 10 minutes.)

Metcon

Metcon (No Measure)

EMOM for 25 minutes:

Minute 1: 10 Hang Power Cleans (135, 95)

Minute 2: 10 Alternating Weighted DB Step-ups (45, 25)**

Minute 3: 10 Calorie Bike

Minute 4: 10 Burpees

Minute 5: Rest

**5/leg; Choose a box height that is comfortable for you.

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