CrossFit Boro – CrossFit
Warm-up
:20 second partner shoulder touches X 3
25ft OH plate carry X 2
2 rounds:
10 DU
10 Hollow rocks
5 Box jumps
5 Pushups
A: Rope Climb (10 minutes)
http://gymnasticswod.com/content/rope-climb-progression-pt1
http://gymnasticswod.com/content/rope-climb-progression-pt2
http://gymnasticswod.com/content/rope-climb-progression-pt3
http://gymnasticswod.com/content/rope-climb-progression-pt4
Metcon (Time)
*Partner WOD
*Break up as needed
For time:
2 Rope climbs
70 Pullups
80 Box jumps
90 Power snatches 95/63
100 Cals on bike
90 Hollow rocks
80 DU
70 Pushups
2 Rope climbs
Mobility
Partner biceps smash
ONE OTHER PARTNER MOB!!!!