Today’s WOD

CrossFit Boone – CrossFit

Warm-up

500m Row (Time)

Max Effort 500m Row

Weightlifting

Snatch Complex (5×2+2+1+1)

Snatch pull + Power Snatch + OHS + Snatch Balance
Perform 5 working sets of 2 pulls + 2 power snatch + 1 OHS + 1 snatch balance

Metcon

Metcon (AMRAP – Reps)

AMRAP in 7 minutes:

21 box jump-over (24/20″)

15 front squat (95/65)

9 HSPU

Rest 1 minute

AMRAP in 7 minutes:

12 box jump-over

9 front squat

6 HSPU

Rest 1 minute

AMRAP in 7 minutes:

9 box jump-over

6 front squat

3 HSPU

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