The Ron Swanson

CrossFit Boro – CrossFit

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Warm-up

A: Warm-up (No Measure)

Jog from one end of box and back

High knees pull to chest

Frankensteins

Karaoke

Butt kicks down and back

Samson Lunges

B: Warm-up (No Measure)

7 broken hollow rocks

7 supermen

7abmats

250 meters on the rower or 7 cals on the bike

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes

400 m partner run with 30/20 slamball

75 Alternating slam balls

75 cals on the rower

75 abmats with slam ball pass

Two burpees jump over partner plank – wall 2 wall

75 abmats w/slam ball pass

75 cals bike

75 slam balls

400m partner run with slam ball

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