9/30/16

CrossFit Boro – CrossFit

View Public Whiteboard

L2 Skill/Strength

EMOM FOR 12

MIN 1: 7 C2B

MIN 2: 35 DU

Warm-up

1:00 min row

Rest :30

5 CJ

1:00 min bike

Rest :30

A: Metcon (5 Rounds for time)

ROW 30 CALS

REST 1 MIN

ROW 20 CALS

REST 90 SEC

ROW 10 CALS

REST 90 SEC

ROW 20 CALS

REST 1 MIN

ROW 30 CALS

B: Metcon (AMRAP – Reps)

TEAMS OF 3:

AMRAP 25:

50 CAL BIKE

50 C&J @ 95/63

50 CAL BIKE

50 C&J @ 135/93

50 CAL BIKE

50 C&J @ 155/103

50 CAL BIKE

MAX C&J @185/123

C: Metcon (Time)

MAX PLANK HOLD

Mobility

Gut smash on Slam Ball for 3 minutes!!!!!!! (Big inhale…Big exhale)

Leave a comment