CrossFit Boro – CrossFit
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**