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

Deadlift (3×10 @ 70-75% of 1RM)

Metcon

Metcon (Time)

For time:

20 calorie bike

Then, 3 rounds of:

30 hand-release push-ups

4 power cleans (155/105)

6 front squats (155/105)

Then, 20 calorie bike

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