Saturday with Michael

CrossFit Boro – CrossFit

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Warm-up

200 m run

200 m bike or row

3 Rounds

5 wall balls

5 air squats

3 tire flips

1 bear crawl down and back

A: Metcon (AMRAP – Rounds and Reps)

400 m run with medicine ball both partners switching ball

20 Tandem Wall balls 20/14 (if using different size wall balls then do this one after the other)

20 Tandem Tire Flips (rx athletes use bigger tires)

20 Tandem abmat situps with medicine ball

20 alternating air squats

20/15 cals Tandem bike, ski, row

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