Wednesday

CrossFit Boro – CrossFit

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@ BORO WORKOUT

A: Metcon (Weight)

4 X 15 DB JM PRESS

https://www.youtube.com/watch?v=WNIrep9C2bw

B: Metcon (7 Rounds for time)

EVERY 3:30 FOR 7 ROUNDS

CHOOSE ONE

RUN 200

BIKE 10/7 CALS

ROW/SKI 15/12 CALS

THEN

15 SLAM BALLS @ 30/20

20 SQUAT JUMPS

ZOOM WORKOUT

B: Metcon (4 Rounds for reps)

@zoom

Not your typical EMOM

4 sets

SET 1

8 minute EMOM

1- 45 double unders/90 singles

2- :45sec. work 5 hang cleans (85/55) + AMRAP bar facing burpees

3- 45 double unders/90 singles

4 :45 sec work 5 thrusters (85/55) + AMRAP Bar facing burpees

REST 3 minutes

SET 2

8 minute EMOM

1- 150 m. jog

2- :45sec. work 5 hang snatches (85/55) + AMRAP lateral burpees over bar

3- 150 m. jog

4 :45 sec work 5 thrusters (85/55) + AMRAP lateral burpees over bar

REST 3 minutes

* score is total burpees per set

** you will do set 1, then set 2, then set 1, then set 2

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