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CrossFit Boro – CrossFit

Today’s WOD has a little bit of everything. We’re going to step up, push-up, snatch, and sit-up. For the weighted step-ups, pick a weight that allows you to stand up quickly onto the box. If coming to standing on top of the box is slow, you may want to scale the weight so you’re able to move at a steady rate. The HSPU should be done in sets of no fewer than 6-8 reps. Scale by reducing the reps, range of motion or substitute with Box HSPU. The Snatches should also be done in bigger sets since the total reps are high. Think 15-20 at a time. The GHD sit-ups should take no longer than a minute or so. They can be scaled by reducing the range of motion or substituting with weighted AbMat Sit-Ups. Have fun and Happy Friday!!

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A: Metcon (Time)

2 RFT (Time Cap: 25 minutes)

50 Weighted Step-Ups (50/35#)

25 Handstand Push-Ups

50 Alt. DB Snatches (50/35#)

25 GHD Sit-Ups

Mobility

Foam Roll Glutes & Lower Back

Super Samson

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