SaturTREY

CrossFit Boro – CrossFit

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Warm-up

:90 on conditioning equipment – your choice

15 PVC passthroughs

3 rounds:

8 AS

6 KBS

4 No pushup burpees

Skill Work

6 Minutes of shoulder stability

Med ball drill

KB and band drill

Metcon (AMRAP – Rounds and Reps)

Partner leapfrog WOD:

*Teams of 2

19 minute AMRAP:

Buy in:

400m Partner fireman carry

then…

4 No pushup up burpee

8 KB Snatch (53/35)

12 Slam balls (30/20)

16 Cals on AB

20 KBS (53/35)

Mobility

Trap/1st rib mob

QL smash

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