CrossFit Boro – CrossFit
AMRAP Rounds and Reps (30 Minute Cap)
A: Warm-up (No Measure)
150m on Rower
4 Wallball Squats
7 KB Swings4 Step ups each leg
B: Metcon (AMRAP – Rounds and Reps)
Row 1000m Alternating every 250m
60 Kettlerbell Swings – Russian (53/35)
80 Box Jumps or Step Ups
Sprint 400m (Can be broken into 100s and 250s)
One partner works while the other holds a front plank or bottom of a squat or plate (35/25) overhead (your choice). If plank or squat breaks partners must switch except on the row where partner not rowing can rest.
Mobility – Leisurely stroll twice around box with friends.