1/29/19

CrossFit Boro – CrossFit

The Death March is probably not as terrifying as its name implies. A mix between a farmer carry and single-leg RDLs, this movement is sure to strength and lengthen your hamstrings!

Today’s workout pairs a rapid hip opener movement (Thruster) with a rapid hip closer movement (T2B). Because the work period is so short, you guys should be scaling back to whatever allows you to move FAST the ENTIRE time. The reps taper off as you go, so you should be able to maintain your intensity throughout each of the AMRAPs.

View Public Whiteboard

A: Death March (5×10 steps @ 35/20#)

Rest 45-sec between sets

B: Metcon (3 Rounds for reps)

AMRAP in 3 minutes

8 Thrusters (95/65#)

12 Toes-to-Bar

Rest 3 minutes

AMRAP in 3 minutes

6 Thrusters (115/80#)

9 Toes-to-Bar

Rest 3 minutes

AMRAP in 3 minutes

4 Thrusters (135/95#)

6 Toes-to-Bar

Mobility

barbell quad smash

lateral seam smash

Leave a comment