Humpday Wednesday

CrossFit Boro – WORK

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A: Metcon (3 Rounds for reps)

3 Rounds for Total Reps, 1 min per station

Bike – hold 65/58 RPM for 45 seconds (count Cals)

Double Under

Situp

Cal Row

End of each round run 400 meters – must be under 2:15

THEN REST 2 minutes

No D/U? Do singles at 3:1 ratio

B: Core!! (AMRAP – Rounds and Reps)

TABATA – 16 ROUNDS
Push ups (HR)
Hollow Rocks
Alternate each
Hold Plank during all rest