CrossFit Boro – WORK

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A: Metcon (5 Rounds for time)

Work at a RPE 8.5-9

(heavy breathing, when finish could do 1 or 2 more reps, can only speak in syllables)

Every 4 minutes for 5 rounds

20 WB throws (20/14)

10 step-ups with WB

20 lateral hops

10 jumping squats

5 burpees

B: Metcon (No Measure)

3 rounds

WBS in feet

30 second hold, feet off ground at 6 inches

30 second hold feet at 45 degrees

30 second hold, feet over head and hands reaching towards toes

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