MunSLAY

CrossFit Boro – WORK

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A: Metcon (AMRAP – Reps)

Every 5 minutes complete couplet at 90% and then rest for 2 minutes

50 goblet squats (53/35 Kb)

Remaining time in the 5 minutes max burpees

*score is burpees

** rest 2 minutes

B: Metcon (AMRAP – Reps)

Every 5 minutes complete couplet at 90% and then rest for 2 minutes

50 ab mat situps

Remaining time in the 5 minutes max American KBS (53/35)

*score is KBS

** rest 2 minutes

C: Metcon (AMRAP – Reps)

Every 5 minutes complete couplet at 90% and then rest for 2 minutes

50 reverse lunges each side

Remaining time in the 5 minutes max step ups with kb in hand

*score is step-ups

** rest 2 minutes

D: Metcon (AMRAP – Reps)

Every 5 minutes complete couplet at 90% and then rest for 2 minutes

50 pushupa

Remaining time in the 5 minutes max shuttle runs

*score is shuttle run, down is one

** rest 2 minutes

E: Metcon (Time)

FT:

100 glute bridge raises

100 mountain climbers total

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