CrossFit Boro – CrossFit

For Part A, we are working on our upper-back strength with the barbell row, which will help to improve our Olympic lifts and various gymnastics movements like pull-ups and toes-to-bar. We’ll also be improving our strength balance with the weighted step-overs.

For Part B, the chest-to-bar pull-ups will be the limiting factor when it comes to finishing within the time cap. You don’t necessarily have to commit to big sets but your rest should be short. Doing these one at a time might slow you down too much to finish in 12 minutes. The double unders should take no more than one minute to complete and while your heart rate will be high from the pull-ups, the 10 box jumps should be done quickly.

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A: Metcon (Weight)


Min 1: 6 Bentover Barbell Rows @ Heavy with good form

Min 2: 12 DB Lateral Crossbody Step-Overs (35/25)

Score is weight of BB Rows; Hit Rx if you completed the Step-Overs as prescribed

B: Metcon (Time)

2 RFT (Time Cap: 12 minutes)

40 Double Unders

25 Chest-to-Bar Pull-Ups

10 Box Jumps (24″/20″)


anterior shin smash

suprapatella smash

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