Leaky Cauldron

CrossFit Boro – CrossFit

We’ll take a short break from Front Squats and spend some time with our stronger, more stable friend…the Back Squat. The weight should be relatively light for the volume we’re completing today so shoot for around 55% of your 1-rep max.

The workout is all things dumbbell. With only 10 reps of snatches per round, today is a great day to practice transitioning from arm to arm mid-air. The twists, at the prescribed weight, will be tough but doable. The jumps must be sideways so if you aren’t comfortable jumping over the DB, find something smaller to jump laterally over. The Waiter Carry is a 1-arm overhead carry and is tremendous at improving mobility and stability in the shoulder. Have fun!

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A: Back Squat (6×6 @ 55%)

Rest 1 minute between sets

B: Metcon (Time)

5 RFT (Cap: 20 minutes)

10 Alt. DB Snatches (50/35#)

20 Russian Twists

30 Lateral Jumps over DB

40-ft. Waiter Carry, each arm

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