#CastroIsADick

CrossFit Boro – CrossFit

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Little Cindy (No Measure)

3 rounds:

5 pullups/ring rows

10 pushups

15 air squats

A: Hollow Rocks (10 minutes)

B: Metcon (AMRAP – Rounds and Reps)

30 minute running clock – 3 part WOD

0-10 minutes:

Partner AMRAP

10 T2B (static rig hold)

20 push press (plank)

30 goblet squats (bottom squat) #53/35

40 DL (KB waiter hold) #95/63

*both partners working at the same time

**break up work however you want

10:01-20 minutes:

Individual

Max clean

20 minute mark:

3 RFT:

200m run

8 thrusters #95/63

8 ring rows/pullups

Cool Down – Recovery

400m walk

Bubo barbell

Banded super frog

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