CrossFit Boro – CrossFit
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