Bring a Friend Day!!!

CrossFit Boro – CrossFit

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Warm-up

400m Indian Run

Members Teach Friends Movements

THEN

5 slam balls

5 plate to overhead

5 burpee box step ups

5 ring rows

A: Metcon (3 Rounds for reps)

TEAMS OF 3

6 MIN AMRAP

1- 15/10 CAL BIKE

2- 15 SLAMBALLS (30/20)

3- REST

90 SEC REST

6 MIN AMRAP

1- 15 ABMAT SITUPS

2 – 15 GROUND TO OVERHEAD (45/25)

3 – REST

90 SEC REST

6 MIN AMRAP

1 – 10 BURPEE BOX STEP UPS

2- 10 RING ROWS

3- REST

Mobility

glute smash

side deltoid smash