Red Firelight

CrossFit Boro – CrossFit

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A: Back Squat (3×3)

1×3 @ 70% of 90% 1RM

1×3 @ 80% of 90% of 1RM

1×3+ @ 90% of 90% 1RM

Rest 75-sec between sets

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

30-ft 1-Arm Overhead KB Lunges (53/35#)

20 Russian KB Swings

10 Lateral Burpees over KB
Every 5-ft is 1 rep for lunges so 30-ft equals 6 reps.

Mobility

Foam Roll Glutes & High Hamstrings

Executive Stretch


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