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

Bench Press (Build to 3RM)

Metcon

Metcon (Time)

With a partner for time:

Run 800 meters

Then three rounds of:

50 Burpees

40 Pull-ups

30 Box jumps (24/20)

20 KBS (53/35)

10 Handstand push-ups

Then,

Run 800 meters

**One partner works while other rests. Break up reps between partners as needed. Partners complete both 800M run together.

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