7/7/18

CrossFit Boro – CrossFit

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Warm-up

400m Indian run

high knees

butt kicks

frankensteins

samson lunge

karaoke

THEN

10 alt DB snatch

10 wallballs

10 DB hang clean and jerk (5 right/5 left)

A: Metcon (Time)

Partner For Time

800m run

100 alt DB snatch (50/35)

800m run

100 wallballs

800m run

100 DB hang clean and jerks (switch arms every 5 reps)

800m run

100 burpees

**break work up however you want**

***runs done 400m at a time***