CrossFit Boro – CrossFit

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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****


banded overhead distraction

couch stretch

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