Ron Swanson

CrossFit Boro – CrossFit

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A1: BACK RACK REVERSE LUNGES (4×20)

@ WEIGHT BELOW

GO OFF DB STEP UP MAX:

STEP UP W/ 70-100# DB EACH = 155#

STEP UP W/ 45-70# DB EACH = 115#

STEP UP W/ 30-45# DB EACH = 85#

STEP UP W/ 10-30# DB EACH = 65# OR SCALE FOR SAFETY

A2: Front Rack Hold (40 sec)

at the same weight as A1

B: Metcon (AMRAP – Rounds)

EMOM FOR 16 MIN

MIN 1: 10 PULL UPS **KIPPING ONLY NO BUTTERFLY

MIN 2: 6 THRUSTERS @ 95/63#

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