Andy Bernard

CrossFit Boro – CrossFit

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A: Metcon (Time)

FOR TIME: 35 MIN CAP

20 ROUNDS

15 RUSSIAN SWINGS @ 53/35#

5 HSPU
**HSPU SCALES

2 WALL WALKS

5 BOX HSPU

**NO PLATES OR ABMATS FOR HSPU USE THE DOLLAMUR MAT ONLY

B: Metcon (No Measure)

BRO SESH ON YOUR OWN

GET SOME FRIENDS

5 ROUNDS

30 BANDED PULL DOWN AND APARTS

20 BARBELL ONLY BICEP CURLS

Mobility

Metcon (Time)

30-sec KB Forearm Smash, each (https://youtu.be/C5z2RrycV78)

30-sec Rhomboid Smash, each (https://youtu.be/X2G-f5bsWxk)
If you completed 30 seconds of smashing on each side for both drills, log 2:00 as your score

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