CrossFit Boro – CrossFit

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A: Single-Arm High Pull (2×8, each arm @ 100% 10RM)

– Use 10RM of your weaker side and use that weight for both right and left

– Rest 1 minute between sets

After completing both sets, accumulate 75 seconds in a Nose-to-Wall Handstand Hold

B: Metcon (AMRAP – Rounds)

Every 2 minutes for 14 minutes (7 Rounds), complete:

8 Kipping Pull-Ups

10 Lateral Cross-body Step-Ups (20″)

12 Goblet Squats (53/35)

Score is number of rounds successfully completed within 2-minute window


suprapatella smash

banded overhead distraction

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