9/8/18

CrossFit Boro – CrossFit

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Warm-up

2:00 bike/row

10 leg swings all directions

15 PVC pipe passthroughs

10 air squats

10 presses w/ wallball

10 sec plank hold

10 russian swings w/ DB

10 sec hollow hold

10 wallballs

A: Metcon (AMRAP – Reps)

Partner WOD

**partner 1 goes for 90 secs then partner 2 goes for 90 secs**

**each partner completes 2 rounds (4 rounds total of each)**

90 sec AMRAP

10 wallballs (20/14)

10 DB snatches (50/35)

2 MIN REST

90 sec AMRAP

10 DB hang cleans (5 right/5 left)

10 burpees over DB

2 MIN REST

90 sec AMRAP

10 goblet squats w/ DB

10 Russian swings w/ DB

2 MIN REST

90 sec AMRAP

10 abmat situps w/ wallball

10 Russian twist w/ wallball

**score is total reps**

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