Pawnee Parks and Recreation Department

CrossFit Boro – CrossFit

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A: Metcon (AMRAP – Rounds and Reps)

AMRAP: Teams of 2

38 min cap

120 Partner Wallballs

Then:

Partner A:

500m row

Partner B:

Accumulate as many rounds as possible of:

10 Goblet Squats (53/35)

15 Toes- To- Ring

20 Hip extensions with (25/15) plate

25 slam balls (30/20)

*Once you finish the row, pick up wherever your partner left off*
*Toes to Ring scales:

Toes to bar

Knees to elbows

Reps stay the same*

*Slam balls must be thrown to heels and hips fully extended at the top with arms extended over head to be a counted rep*

Score is how many rounds of work your team did (the B spot)

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