CrossFit Boro – CrossFit
Warm-up
200m run
3 rounds
5 wallballs
5 kipping pull-ups
5 Russian Swings
A: Metcon (Time)
For Time (30 Minute Timecap)
Partners
Each set of partners gets a penny and before each round must flip a coin. Heads = the movement is performed one way and Tails = another way
Buy-in 1000m row
Heads=400m run Tails=400m run with Medicine Ball
20/14
Heads=50 Wallballs Tails= 50 Double Squat Wallballs
Heads=50 Step Ups Tails=50 Box Jumps
Heads=100 Abmats Tails=100 Abmats pass medicine ball
Heads=50 Lunges
Tails=50 Lunges w/ 35/25 each hand
Heads=400m Run
Tails=400 m Run with Medicine Ball
Buy-Out 50 Cal Bike