Dead Broke

CrossFit Boro – CrossFit

It’s Baby Friday, folks! One more day till the weekend 🙂

We have three 5-minute AMRAPs today separated by 5-minute rests. That means moving NON-STOP during the work periods. Don’t hold anything back. While we LOVE for you guys to practice double unders, scaling to single unders instead of struggling through doubles would be a good idea today to maintain persistent effort throughout the 5 minutes. Only jump to a box height that allows you to move quickly and without hesitation. If you have any reservations about making the jump, reduce the height (stacking plates is a great way to do that). Have fun!!!

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A: Metcon (AMRAP – Rounds and Reps)

Minutes 0:00-5:00

Buy-In: 50/35 cal Row

With time remaining, AMRAP:

48 Double Unders

8 Box Jump Overs (24/20″)

Rest 5:00-10:00

B: Metcon (AMRAP – Rounds and Reps)

Minutes 10:00-15:00

Buy-In: 35/25 cal Row

With time remaining, AMRAP:

32 Double Unders

8 Box Jump Overs

Rest 15:00-20:00

C: Metcon (AMRAP – Rounds and Reps)

Minutes 20:00-25:00

Buy-In: 20/15 cal Row

With time remaining, AMRAP:

16 Double Unders

8 Box Jump Overs

Mobility

couch stretch

anterior shin smash

banded hamstring floss

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