Monday

CrossFit Boro – CrossFit

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@ BORO WORKOUT

A: 1 1/4 Front Squats (8×3)

Rest 1 min between sets

B: Metcon (Time)

20 MIN CAP

40-30-20-10

ABMATS

20-15-10-5

HANG CLEAN AND JERKS @ 95/63#

ZOOM WORKOUT

C: Metcon (Time)

@zoom

10 rounds

100 m. run

10 S2OH

100 m run

20 sit-ups

Rest 1:30 between each round

*For STOH barbell 85/55

Dumbbell 35/20

** can sub 150 m. row for run

*** can sub 8/6 cal bike for run

**** score is total time

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