Wicked Witch of the Boro

CrossFit Boro – CrossFit

If you are looking for a workout to toughen you up, today’s is the one. Show up today and you will have the opportunity to push yourself to and beyond your limits.

The row is not necessarily the place to win the workout. It may be worth it to add 10-sec to your 500m split pace and be breathing a little easier heading into the box jumps. Speaking of, there are 150 Box Jumps in this workout. Choose a height (medium or small box, or stack of plates) that will allow you to jump consistently and without intimidation. The Thruster weight should be light enough to do at least 5 reps at a time, at any point during the workout. Scale appropriately so you spend more time working and less time staring at the bar, catching your breath.

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Mobility

Barbell Soleus Smash

Barbell Quad Smash

A: Metcon (AMRAP – Reps)

Every 5 minutes for 30 minutes:

500/400m Row

25 Box Jumps (24/20″)

With time remaining, Max Thrusters (95/65#)
Score is total reps of Thrusters across all six rounds

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