CrossFit Boro – CrossFit
A: Metcon (AMRAP – Rounds and Reps)
Teams of 3
Conga Line
30 min AMRAP
300m Row
30 DUs
20 DB Hang Cleans ( 50/35; switch every 5)
30 Lunges (in place)
20 Burpees
30 Russian Swings
600m Bike
**1st person starts, 2nd person starts when 1st person completes the row, 3rd person starts when 2nd person completes the row**
***cannot move to the next movement until the person in front of you completes the movement***
****when the last person completes the last movement, mark off a round****
Mobility
banded overhead distraction
couch stretch