Highly Aggressive

CrossFit Boro – CrossFit

Courtesy of Amber Dixon

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A1: ALTERNATING BACK RACK STEP UPS (4 X 12 )

@ HEAVY
**FEEL OUT THE MOVEMENT BEFORE YOU LOAD IT HEAVY. YOU WON’T BE ABLE TO BAIL ON IT SO BE CAREFUL.

A2: Metcon (No Measure)

4×12 KIPPING PULL UPS
**DO A VERSION THAT IS CHALLENGING TO GO UB, NO BUTTERFLY

B: Metcon (Weight)

EMOM FOR 12 MIN

MIN 1: 12 BENT OVER ROWS @ HEAVY WITH GOOD FORM

MIN 2: 8 BAR OVER BURPEES

L2 Skill/Strength

ACCUMULATE 300M OF FARMERS CARRY @ HEAVY DB

**EACH BREAK 20 AIR SQUATS

Mobility

Twisted lizard 30sec each leg

Sumo squat hold passive in the bottom for 1 min

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