Wednesday

CrossFit Boro – CrossFit

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@ BORO WORKOUT

A: Metcon (No Measure)

3 ROUNDS

45 SEC PLANK

**SCALE UP ON LOW RINGS

15 KIPPING PULL UPS

**NO BUTTERFLY

B: Karabell (Time)

(18 MIN CAP)

10 ROUNDS

3 SNATCH @ 135/93#

15 WALLBALLS @ 20/14# TO 10/9’

WOD- BENCHMARK

ZOOM WORKOUT

C: Metcon (AMRAP – Rounds)

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32 minute EMOM

1- 30 double unders

2- 30 alternating DB snatches (35/20)

3 – 60 single unders

4- 30 pulsating lunges (15 on each side)

*score is total rounds complete

D: Metcon (Time)

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Obliques for DAYS

3 rounds

20 pull throughs (using DB or some other weight)

20 Russian Twists

20 bicycle kicks

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