8/20/18

CrossFit Boro – CrossFit

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A: Metcon (No Measure)

EVERY 2 MINUTES, FOR 24 MINUTES (3 SETS OF EACH):

STATION 1: 8 X SNATCH-GRIP RDL @ 4011

STATION 2: PLANK X 60 SEC (WEIGHTED IF POSSIBLE)

STATION 3: 8 EACH ALTERNATING BENT OVER DB ROW @ 2111

(HOLD A DUMBBELL OR KETTLEBELL IN EACH HAND; ALTERNATE THE WORKING AND STATIONARY ARMS)

STATION 4: 100M SUITCASE CARRY + WAITER’S CARRY

(HOLD A HEAVY DB OR KB AT SIDE IN SUITCASE CARRY, AND A LIGHTER DB/KB OVERHEAD IN WAITER’S CARRY; SWITCH ARMS AT 50M)

B: Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP

12 ALT DB SNATCHES @ 50/35

12 DB GOBLET SQUATS

6 STRICT PULL UPS

Mobility

forearm smash

quad smash w/ KB

Conditioning

MAX SORENSEN TEST

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