Labor Day WOD

CrossFit Boro – CrossFit

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Warm-up

To Wall and Back:

high kness

butt kicks

flamingos

frankensteins

walking quad stretch

karaoke

A: Metcon (AMRAP – Rounds)

Death By Push Ups

Start at 6

B: Metcon (AMRAP – Rounds and Reps)

Rankel

20 Min AMPRAP

6 Deadlifts 255/155

7 Burpee Pull Ups

10 KB Swings 70/53

200m Run

Mobility

low back smash

lateral seam smash

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