Toby from Human Resources

CrossFit Boro – CrossFit

We are whipping out the triple B’s today… Back Squats, Burpees, and Biking! The goal of today’s workout is to make each round a sprint-effort. The bar will be taken from the floor for the squats so picking a weight that is challenging but that can be done in one set is mandatory. Your quads will be LIT UP, but that’s OK! That’s actually kind of the point. If you are finishing with less than one minute to rest, re-evaluate your weight or discuss adjusting the rep scheme with your coach.

P.s. I hope The Office fans appreciate the WOD name 😉

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A: Metcon (Time)

Every 4 minutes for 20 Minutes (5 Rounds)

9 Back Squats (135/95#)

12 Bar-Facing Burpees

15/12 Cal Bike

Score is slowest round of the five

Mobility

couch stretch

barbell quad smash

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