CrossFit Boro – CrossFit

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A: Metcon (AMRAP – Rounds and Reps)

Partner WOD

Rounds and Reps (35 Minute Cap)

Row 1000m Alternating every 250m


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.


couch stretch

foot smash

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