8/4/18

CrossFit Boro – CrossFit

View Public Whiteboard

Warm-up

2:00 on bike/rower

banded overhead distraction

10 leg swings (all directions)

Core

8 rounds each

Tabata Planks (20 sec work/10 sec rest)

Plank & Hollow Hold

A: Metcon (AMRAP – Rounds and Reps)

22 min AMRAP

Teams of 3

Station 1: 20 DB snatches (50/35)

Station 2: 15/10 cal bike

Station 3: 20 DB hang clean & jerks (10/arm)

**cannot move to the next station until the teammate in front of you is done**