10/14/17

CrossFit Boro – CrossFit

Warm-up

banded overhead distraction

1:30 on bike

3 rounds

10 sec hollow hold

5 hang power cleans

10 sec handstand hold

A: Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

Partner WOD

100 cal bike

80 med ball partner sit ups

60 hang power clean (95/63)

40 ball to shoulder (80/50)

20 wall walks

**one person working at a time**

Mobility

couch stretch

side deltoid smash

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