“10/14/13”

CrossFit Boro – CrossFit

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(No Measure)

3 rounds:

10 hollow rocks

5 KBS

5 lunges

10 DU

A: Metcon (No Measure)

16 ROUNDS OF TABATA:

PLANK

SIDE PLANK

BACK PLANK

SIDE PLANK

B: Metcon (AMRAP – Reps)

5 ROUNDS:

30 SEC OF DU

30 SEC OF KB SWINGS @ 70/53

30 SEC OF BOX JUMPS OR STEP UPS (HAVE TO STEP DOWN EVERY REP)

***Score is TOTAL reps

Mobility

easy 500m row immediately following WOD

Couch stretch

Lateral seam smash w/ Supernova

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