12/23/17

CrossFit Boro – CrossFit

Warm-up

2:00 on bike or rower

20 PVC pipe passthroughs

10 leg swings in all directions

3 rounds

100 ft farmer’s carry

10 DB cleans

100 ft overhead plate carry

A: Metcon (AMRAP – Reps)

30 MINS

PARTNER WOD

1 PERSON IS ALWAYS ON THE BIKE ACCUMULATING MAX CALORIES

2 ROUNDS

200M FARMER’S CARRY (55/45)

800M RUN

25 DB CLEANS (50/35)

25 PLATE G2OH (35/25)

**EACH PERSON COMPLETES EACH MOVEMENT EVERY ROUND**

B: Metcon (Calories)

MAX CALORIES ON THE BIKE

**IF THE 2 ROUNDS OF WORK IS FINISHED BEFORE THE 30 MIN TIME CAP, THEN BIKE THE REMAINING TIME**

Mobility

on your own

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