10/28/17

CrossFit Boro – CrossFit

Warm-up

5 Rounds of Rowling:

100m row – FULL PULL

*1 burpee penalty for each meter off

A: Metcon (AMRAP – Rounds and Reps)

*Teams of 2

**Leapfrog

***150 completed throughout the WOD

****For burpees not completed, subtract from the number of reps

25 min AMRAP:

250M row

15 Goblet squats 30/20

20 Slam balls 30/20

25 Abmats

30 Walking lunges

Mobility

Partner hamstring smash

Partner quad smash

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