CrossFit Boro – CrossFit

Even though this is a longer workout, think of it as 8 really short, high intensity intervals. The first few rounds should take 3 minutes or less. If that’s not happening in the first round, consider making some modifications with your coach. The run should be roughly 30 seconds so shorten the distance if needed or just run for 15 seconds then turn around and come back! If you make all 8 rounds in the time window, your score will be 8. If you skip any rounds or don’t make all of the reps on any round you will subtract 1. Good luck!!

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A: Metcon (AMRAP – Rounds)

Every 4 minutes for 32 minutes (8 Rounds)

Run 100m

15 American KB Swings (53/35#)

Run 100m

10 Burpees
Score is # of 4-min intervals (“rounds”) where all work was successfully completed within the 4 minutes


KB Psoas Smash

KB Soleus Smash

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