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CrossFit Boro – CrossFit

Happy Monday, folks! We have a lot of work to do today. You’re looking at four 8-min EMOMs, each with 2 minutes of rest between. Both sets of movements in Parts A and B will be done within one minute, whereas the movements in Part D have their own minute and will be alternated between. Your goal is to get the work done as fast as possible and spend the remaining time resting to do it all over again. Have fun!

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A: Metcon (AMRAP – Rounds)

EMOM x 8 minutes

3 D-Ball to Shoulder (80/50#)

20 Double Unders
Rest 2 minutes before Part B

B: Metcon (AMRAP – Rounds)

EMOM x 8 minutes

5 Push-Ups

7/5 cal Bike
Rest 2 minutes before Part C

C: Metcon (AMRAP – Rounds)

EMOM x 8 minutes

50-ft OH D-Ball Carry (80/50#)
Rest 2 minutes before Part D

D: Metcon (AMRAP – Rounds)

EMOM x 8 minutes

Min 1: 250m Row

Min 2: 6 Chest-to-Bar Pull-Ups
Score for each 8-min EMOM is # of minutes where the work was successfully completed within the minute (Total Possible per section is 8 rounds)

Mobility

Executive Wall Stretch

Legs Up the Wall

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