CrossFit Boro – CrossFit

Today is a triplet combining cardio, gymnastics, and weightlifting. The row should be executed at a moderate pace – one that can be maintained for six rounds. The dips (or push-up scale) can be done in many small sets, but they should be done in 1-1:30 minutes in order to stay on pace to finish the workout. Since the D-Ball to Shoulder reps are so low, it’s good day to go heavy. Good luck!

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A: Metcon (Time)

6 RFT (Time Cap: 27 minutes)

25/20 cal Row

15 Ring Dips

5 D-Ball to Shoulder (120/80#)


pec smash on rig w/ lax ball

psoas smash

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