Brass Knuckles

CrossFit Boro – CrossFit

Oh, happy Monday! We have three couplets today. Each kick-off with a row for calories and should be completed within a two-minute window. In the first couplet, rowing is paired with a rapid hip opening movement… the DB Snatch. In the second, a rapid hip closing movement… the GHD Sit-Up. And in the third, a movement that involves both a rapid hip opening followed immediately by a rapid hip closing… the squat clean. The two-minute window will be tight, but doable. Get through as quickly as you can to buy yourself some time for the next “3, 2, 1… Go!”

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A: Metcon (AMRAP – Rounds)

Every 2 minutes for 18 minutes (3 Rounds of each)

Min 0-2:

15/12 cal Row

14 Alt. DB Snatch (50/35#)

Min 2-4:

15/12 cal Row

10 GHD Sit-Ups

Min 4-6:

15/12 cal Row

6 Squat Cleans (115/85#)

Score is # of consecutive intervals successfully completed within 2 minutes

Mobility

couch stretch

banded overhead distraction

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