Today’s WOD

CrossFit Boone – CrossFit

Weightlifting

12 min to find 1 rep max

Hang Clean, F squat, S2OH Complex (1-1-1-1-1…)

do 3 hang cleans, 2 Front squats and 1 Shoulder to Overhead without letting go of bar.

Metcon

10 min partner WOD

Metcon (Distance)

150 M Row

5 OTR Burpees

* 1 working , while other rests.

each rd = 150m

Metcon (Time)

50-40-30 reps of

Wall Ball(20/14)

KBS (24/16)

*300M Med Ball Carry(20/14) ( 1 ball per team) before each rd.

**1 working at a time.

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