Monday

CrossFit Boro – CrossFit

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@ BORO WORKOUT

A: Metcon (Weight)

10 X 5 BANDED DEADLIFTS @ GREEN/BLUE BANDS

REST 45 SEC BT SETS

**DON’T LOSE TENSION AT THE BOTTOM

B: Metcon (Weight)

EMOM FOR 12 MIN

MIN 1: 10 BENT OVER ROWS @ HEAVY

MIN 2: 5 CURTIS P @ 135/93#

**CURTIS P IS

1 POWER CLEAN +

RIGHT LEG LUNGE +

LEFT LEG LUNGE + PUSH PRESS

ZOOM WORKOUT

B: Metcon (Time)

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Baby Fran

21 thrusters (barbell 95/65 DBs (40/30)

21 bent over rows

75 Double Unders

15 thrusters

15 bent over rows

75 double unders

9 thrusters

9 bent over rows

75 double unders

C: Metcon (AMRAP – Rounds)

@zoom

5 rounds

2 minute plank hold

2 minute max sit-up

Rest 2 minutes

*score is rounds complete

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