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

Power Clean (5×3**)

**These are not touch-and-go; be sure to re-set before each rep.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

1-Mile Run (Time)

Max Effort 1-Mile Run

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