1/14/19

CrossFit Boro – CrossFit

The first part of this workout was the last WOD to be released during the 2017 CrossFit Games Open. In fact, it was given a 40-minute time cap! You guys will only have 12 minutes to work on it (it’s possible to finish within 12 minutes but, obviously, very difficult). If you do finish the 10 rounds, you’ve earned a rest until the 12 minutes are up. At 12 minutes, everyone will begin a 9 minute AMRAP of “Cindy”, a classic benchmark workout. Each part will be scored separately. If you do not finish the 10 rounds, add up however many reps you did not complete, and add that number in seconds to 12:00. (So if you got through 8 rounds plus 5 Thrusters, you did not complete 83 reps. 83 reps is 1 minute 23 seconds (60+23), so your score is 13:23.)

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A: CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
On a running clock:

0:00-12:00

***12 MIN TIME CAP TODAY***

B: Metcon (AMRAP – Rounds and Reps)

12:00-21:00

AMRAP in 9 minutes of “Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

Mobility

quad smash w/ barbell

barbell internal rotation

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