Habanero

CrossFit Boro – CrossFit

And last but not least, the Front Squat! Take a deep breath, lift them ‘bows, and hit a PR!

Then we’ll move into a lengthy EMOM pairing weightlifting with gymnastics. You’ll get a chance to train some moderate-heavy power snatches, then practice your hand-walking skills. Have fun!

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A: Front Squat

Take 15 minutes to establish your 1-Rep Max

B: Metcon (AMRAP – Rounds)

EMOM x 22 minutes

Odd: 3 Power Snatches (115/85#)

Even: 25-ft Handstand Walk (SCALE: 50-ft Bear Crawl)
Score is # of Rounds successfully completed within the minute; Maximum score is 22

Log weight of the Power Snatch in the Notes

Mobility

Barbell Trap Smash

Barbell Quad Smash

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