CrossFit Boro – CrossFit
Warm-up
PVC circle game X 2
200m run
3 rounds:
3 burpees
9 hollow rocks
15 jumping jacks
Skill Work
8 minute DU circle of death
Metcon (Time)
Teams of 2
*Break up the work as needed
**One partner working at a time
***Both partners must complete the runs
Buy in:
400m run
then…
300 DU (600 singles)
200 Hollow rocks
100 Burpees
Buy out:
400m run
Mobility
Anterior shin smash
Foot smash