“11/6/14”

CrossFit Boro – CrossFit

View Public Whiteboard

“Nov 6, 2014” (No Measure)

20 hollow rocks

20 superman

20 kipping swings (break up as needed)

10 burpees

A: Metcon (No Measure)

EMOM FOR 20:

EACH MINUTE:

3 T2B

5 BURPEES
IMMEDIATELY AFTER…

B: Metcon (1 Rounds for reps)

POST WOD BURNOUT:

1 SET MAX EFFORT

MU

**CTB

**PULL UPS

**RING ROWS

Mobility

Gut smash on Supernova (top of abdominals)

Oblique smash on Supernova

KB shoulder capsule mob w/ band

Leave a comment