12/4/18

CrossFit Boro – CrossFit

For today’s workout, in order to have the best chance at accumulating calories on the rower at the end of each AMRAP, you should be able to do the Overhead Squats unbroken or at most, with one break. The burpees will also need to be a fast effort. The idea is to have close to 1 minute on the rower each round. The 3 minute rest following each AMRAP will give you time to recover before the next bout, so give it your all each time.

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A: Metcon (4 Rounds for calories)

AMRAP in 3:

21 OHS (95/65)

21 Lateral Burpees over Rower

Max Calorie Row

Rest 3 Minutes

AMRAP in 3:

18 OHS (115/85)

18 Lateral Burpees over Rower

Max Calorie Row

Rest 3 Minutes

AMRAP in 3:

15 OHS (135/95)

15 Lateral Burpees over Rower

Max Calorie Row

Rest 3 Minutes

AMRAP in 3:

12 OHS (155/105)

12 Lateral Burpees over Rower

Max Calorie Row

Mobility

banded overhead distraction

quad smash w/ barbell

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