Bourbon Honey Mustard

CrossFit Boro – CrossFit

Happy Friday the 13th!!!!

It’s only appropriate that we program the three most scariest CrossFit movements ever! (LOL JK, there could be worse……..)

There is no time cap on this one. We want you guys to finish. HOWEVER. The run should really not take more then 5 minutes. If you know that it’ll take you much longer, reduce to 600m. The DB can be held any way for the step overs. These get tough but you’d be surprised what you’re capable of. You should be ABLE to do the snatches in sets of 3-5 reps. That doesn’t mean you have to. They can be done in quick singles. But in order for you to move with the necessary speed for this workout, you should be capable of bigger sets. Leggo!

View Public Whiteboard

A: Metcon (Time)

For Total Time:

800m Run

30 DB Step Overs (50/35# @ 20″)

20 Power Snatches (115/75#)

Rest 2 minutes

20 Power Snatches

30 DB Step Overs

800m Run

Mobility

Barbell Quad Smash

Barbell Trap Smash

Leave a comment