Thor’s Hammer

CrossFit Boro – CrossFit

View Public Whiteboard

A: 1 1/4 Back Squat (10×3 @ 60% 1RM BS)

Rest 60-sec between sets

B: Metcon (Time)

12 RFT (Time Cap: 18 minutes)

8 DB Hang Power Cleans (45/25#)

8 Alt. DB Front Rack Lunges

8 DB Shoulder to Overhead
*Do an entire round with one arm, then switch to the other arm for the next round. Continue switching throughout the 12 rounds so that 6 rounds are completed on your right side and 6 rounds are completed on your left. For the lunges, you must alternate legs but the DB will remain on the same shoulder for the entire set.

Mobility

Couch Stretch

Executive Stretch on Wall

Leave a comment