August 31, 2019

CrossFit Boro – CrossFit

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Partner Wod Teams of Three

A: Warm-up (No Measure)


two hundred meter run

then two rounds of

25 m Samson lunge

25 m inch worm

25 m Frankensteins

25 min ballerinas

1 minute bike

1 minute row


Grab bar

5 RDLs

5 hang cleans

5 shoulder to overhead

5 clean and jerk

B: Metcon (Time)

Rough and Ready

3 Rounds (35 Minute Cap)

400 m team run – don’t start on bike until everyone is inside

80/70/60 Cals on Bike

Directly into

Break any way you want

21 Clean and Jerks at 65/45

21 Clean and Jerks at 75/55

21 Clean and Jerks 85/65

21 Clean and Jerks 105/75

21 Clean and Jerks 115/85

You may have multiple bars and mixed teams (70 cals)

C: Warm-up (No Measure)


Hang with friends and couch stretch

Keep barbell out and smash shoulders and thighs

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