3/28/18 WORK WOD

CrossFit Boro – WORK

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Warm-up

2:00 row/bike

3 rounds

3 burpees

5 air squats

7 DUs

A: Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP

10 cal row

6 burpees over rower

REST 3 MINS

B: Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP

12/9 cal bike

15 air squats

REST 3 MINS

C: Metcon (AMRAP – Rounds and Reps)

5 MIN AMRAP

1 bear crawl

30 DUs/60 singles

REST 2 MINS

D: Metcon (No Measure)

2 rounds

20 left plank hip raises

20 bicycles

20 right plank hip raises

10 plank up downs