CrossFit Boro – CrossFit


200m run

3 rounds

5 wallballs

5 kipping pull-ups

5 Russian Swings

A: Metcon (Time)

For Time (30 Minute Timecap)


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


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


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