Jan 2017 Bring a Friend

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Sign up for the 2017 CrossFit Open
https://games.crossfit.com/

CrossFit Boro – CrossFit

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Warm-up

400m run

10 Arm circles forward and backward

3 rounds:

5 Pushups

5 Air squats

5 KBS

Metcon (AMRAP – Rounds and Reps)

*Partner Leap Frog

**Friends (Members)

18 minute AMRAP:

200m run

10 Pushups (Renegade row)

12 Air Squats (Goblet squats)

12 Kettle Bell Swings (53/35)

10 Slam ball (D-ball to Shoulder)

Mobility

KStar lunge

Pigeon

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