CrossFit Boro – CrossFit

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Partner shoulder touches :20 X 3

4 rounds of Rowling


2 rounds:

10 Hang power cleans

10 Strict presses

10 KBS

Skill Work

8 minutes to accumulate 100 hollow rocks

Metcon (Time)

Partner A must complete 30 Clean and Jerks (115/73)

Partner A must complete 75 KBS (53/35)

Metcon (Calories)

While partner A is completing the CJ – Partner B accumulate AMCAP on the rower

While Partner A is completing KBS – Partner B accumulates AMCAP on the bike


Superfriend Quad smash

Superfriend Hamstring smash

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