CrossFit Boro – CrossFit
Warm-up
10 monster walks (all directions)
1:30 row
THEN STRAIGHT INTO ROW INTERVALS
A: Metcon (4 Rounds for time)
4 X 500M / 2 MIN EASY
**ROW FOUR 500 METER PIECES. ROW FOR TWO MINUTES AT LIGHT PRESSURE BETWEEN EACH 500
B: Front Squat (BUILD TO 1RM FRONT SQUAT ON 2 MIN TIMER)
3 @ 70%
2 @ 75%
2 @ 80%
1 @ 88%
1 @ 92%
1 @ 95%
1 @ FIND NEW MAX
C: Squat Clean (EVERY 20 SEC FOR 6 MIN 1 SQUAT CLEAN @ 50- 55%)
**TECH WORK ONLY…NOT HEAVY!**
Mobility
barbell quad smash
couch stretch