11/11/17

CrossFit Boro – CrossFit

Warm-up

3:00 on bike or rower

3 rounds

8 lunges

8 air squats

8 PVC pipe passthroughs

8 kipping swings

A: Metcon (Time)

Partner WOD

**break up work however you want to**

Buy In: 200ft Bear Crawl

5 rounds

20 DB Snatches

10 Pull Ups/Ring Rows

20 DB Side Lunges

10 Pull Ups/Ring Rows

20 Goblet Squats

10 Pull Ups/Ring Rows

20 Man Makers

Buy Out: 20 Wall Walks

Mobility

hamstring smash

side deltoid smash

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