November 8, 2019

CrossFit Boro – CrossFit

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Partner Wod

AMRAP Rounds and Reps (30 Minute Cap)

A: Warm-up (No Measure)

150m on Rower

High Knees

Buttkicks

3 Burpees

4 Wallball Squats

4 Wallballs

7 KB Swings4 Step ups each leg

7 abmats

B: Metcon (AMRAP – Rounds and Reps)

Row 1000m Alternating every 250m

Then

20 Burpees

40 Wallballs

60 Kettlerbell Swings – Russian (53/35)

80 Box Jumps or Step Ups

100 Abmats

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.

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