CrossFit Boro – WORK
Warm-up
3:00 on rower/bike
3 rounds
6 step ups
8 wallballs
10 sec plank hold
A: Metcon (Time)
35 min Time Cap
2 rounds
1000m row
50 box jumps
50 wallballs to target
100 abmats w/ wallball
**Every 5 mins either 4 strict HSPUs, 8 kipping HSPUs, or 1 wall walk**