CrossFit Boro – CrossFit
Warm-up
Super front rack stretch
Banded hamstring
3 rounds
5 cal air assault bike
5 power cleans
5 front squats
5 shoulder to overhead
WOD
WOD (for reps)
4 rounds
3 min AMRAP:
20/16 calls on AAB
Max effort clusters (165/103)
Rest 3 minutes between rounds
Immediately after the 4th round run 400m
Score = total clusters over the 4 rounds