CrossFit Boro – CrossFit
OPTIONAL WOD
50 CAL ROW
40 T2B
30 WALLBALLS TO TARGET
“April 24, 2015” (No Measure)
250m row
2 rounds:
8 WB
8 DU
A1: Snatch Grip Deadlift (4×3 @ 5050 TEMPO)
A2: Partner Glute Ham Raises (4×10)
https://www.youtube.com/watch?v=_FKqvwVPqUQ
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Metcon (AMRAP – Rounds and Reps)
Crossfit Games Open 13.3 Scaled
12-minute AMRAP of:
150 Wall-Ball Shots, 14# / 10#
180 Single Jump Ropes
30 Pull-ups or Ring Rows
Mobility
Super friend quad smash
Super friend bilateral shoulder mob