8/6/20

CrossFit Boro – CrossFit

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Conditioning

A: Metcon (Weight)

EVERY 3 MIN FOR 3 ROUNDS

12-9-6

DOUBLE DB FRONT SQUAT @ 35/20

DOUBLE DB POWER CLEANS @ 35/20
**BREAK CLASS INTO 4 STATIONS, CAN START WHEREVER. FINISH 4 STATIONS, 9 MIN EACH. 2 MIN REST BETWEEN STATIONS

B: Metcon (3 Rounds for reps)

EVERY 3 MIN FOR 3 ROUNDS

1000M/700M BIKE

AMRAP PARALLETTE PUSH UPS IN REMAINING TIME

C: Metcon (Weight)

EVERY 3 MIN FOR 3 ROUNDS

**DON’T DROP BARE BARS

9 BURPEES

12 THRUSTERS @ BAR

15 WEIGHTED SCISSORS – 2 COUNT

**HOLD BAR IN BENCH PRESS POSITION FOR WEIGHTED SCISSORS

D: Metcon (3 Rounds for time)

EVERY 3 MIN FOR 3 ROUNDS

40 POGO HOPS OVER LINE

30 SLAM BALLS @ 30/20#

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