Today’s WOD

CrossFit Boone – CrossFit

Warm-up

400m Run (Time)

Max Effort 400m Run

Weightlifting

Bench Press (5-3-1)

Deadlift (5-3-1)

Metcon

Metcon (Time)

For time:

250M row (or 200m Run )

20 power snatch (95/65)

20 Back Rack Lunges (95/65) (10 each leg)

20 Abmat sit-ups

200M row(or 200m Run )

20 overhead squats (95/65)

20 Front Rack Lunges (95/65)

20 Abmat sit-ups

200M row(or 200m Run )

20 squat snatch (95/65)

20 OH Lunges (95/65)

20 Abmat sit-ups

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