CrossFit Boro – CrossFit
A: Metcon (AMRAP – Rounds and Reps)
Partner WOD
Rounds and Reps (35 Minute Cap)
Row 1000m Alternating every 250m
Then
20 Burpees
40 Wallballs
60 Kettlerbell Swings
80 Box Jumps or Step Ups
100 Abmats
Sprint 400m (Can be broken into 100s and 250s)
Row 1000m alternating every 250m
One partner works while the other holds a front plank or bottom of
a squat or plate (35/25) overhead (your choice). If plank or squat
breaks partners must switch except on the row where partner not
rowing can rest.
Mobility
couch stretch
foot smash