CrossFit Boro – CrossFit
Gotta love Front Squats! This movement is an awesome challenge not only to your lower body strength but also to your core stability. We’re working from a percentage of your Back Squat max, but the load should feel moderately heavy toward the end of the set (reps 5-6).
The AMRAP involves loaded and unloaded squats and sit-ups. The wall ball reps must be done unbroken or else you’ll have to start over at Rep 1 of that round. Scale the weight and height accordingly to make sure you can achieve that standard! The weighted sit-ups will be done with the same ball you use for Wallballs. Have fun!
A: Front Squat (6×6 @ 55% of 1RM Back Squat)
Rest 75-sec between sets
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 17 minutes
7 Unbroken Wallballs (20/14#, 10/9′)
10 Weighted AbMat Sit-Ups (20/14#)
7 Air Squats
10 AbMat Sit-Ups